Workout of the Day

STRENGTH (A)

Every 90 sec x 7 Sets
3 Power Snatches + 1 Overhead Squat

Notes
Take a few light warm-up sets to build to a moderately challenging load. Then, perform the rep scheme every 1:30. The power snatches may be cycled (touch-and-go) or practice bailing and efficiently resetting at the bottom of each rep. Control the overhead squat to your best depth.

Today is a good day to choose one weight and aim for 7 consistent sets across. If desired, keep a few small change plates nearby to add/subtract. The time will go quickly here, so have a plan and don’t get frazzled by the clock.

Your final sets should still look and feel crisp and snappy. If the bar speed is slowing down, you’re pressing lifts out, or other mechanics are breaking down, reduce load to improve technique.

STRENGTH (B)

Back Squat
3×3

Notes
Your legs will be quite warm from lifting already! Perform 2-4 low volume warm up sets. You may build or use the same load across for your work sets. Aim to go heavier than Week 2.

Each set should be challenging, at least RPE 8. Use your previous weeks of training as well as how you feel today to guide your loading for a productive session.

(Group Class Programming WK5/8 )

Cathy spreading the word about her niece in need of a liver transplant

In 2022 Jenna was diagnosed with diagnosed with Primary Sclerosing Cholangitis (PSC), Auto Immune Hepatitis and Ulcerative Colitis. PSC is a rare progressive disease that irreversibly affects the bile ducts of the liver. There is currently no treatment to stop this disease and there is no cure. For Jenna, the progression of the disease has moved quicker than anticipated. She experiences persistent fatigue. Flare-ups can cause abdominal pain, nausea, itching, and discomfort, which can be unpredictable and disruptive including multiple hospital stays

Potential donors can be aged 18-50, blood type A or O (+ or -), and in good health. If you’re interested in learning more or would like to see if you’re a potential match, please reach out to the

UVA Transplant Center:;lp Phone: 800.543.8814
Donor Intake Form

Learn more about being a living donor:
https://www.uvahealth.com/treatments/liver

My family thanks you for any support you can provide, whether it’s by trying to be a donor, sharing this information, or good vibes.

My little brother David and Jenna below

Much love

Cathy

Workout of the Day

For Time:
2000m Row
50 Lateral Burpees over a DB
4000m Bike
50 Lateral Burpees over a DB

Notes
This workout will be straightforward endurance work with a bodyweight element mixed in. It presents a good mental challenge as well. With longer duration work on the row and bike, you might try counting your strokes (up to 20, down from 20, reset), linking the rhythm of your breath with your stroke, seeing if you can catch the beat of the music, or simply cycling through some technique cues that will support your efficiency.

For the burpee, bring the chest and thighs to touch the ground, step or jump forward, and then perform a jump over the DB. Both feet must be off the ground while jumping over the DB. Some portion of both feet must clearly pass over the dumbbell (not around it).

If you can complete each machine element in under 9 minutes and the burpees in under 4 minutes, perform the workout as prescribed.

Scaling Option A
1600m Row
50 Burpees over a DB
3200m Bike
50 Burpees over a DB

Scaling Option B
1600m Row
40 Burpees over a DB (step or jump over)
3200m Bike
40 Burpees over a DB (step or jump over)

(Group Class Programming WK5/8 )

Sunday morning CrossFit with coach Clay

Men’s 90+ Women’s 85+ Masters athletes take on the 2k Row

Today’s fitsporation comes from the oldest category of master’s athletes at the 2020 World Indoor Rowing Championships. They crushed it!

Workout of the Day

FLOATER STRENGTH

A. Squat Clean, 6-8 sets x 2-4 reps
B. Front Squat, 3×3
C. Rack Supported Single Leg Romanian Deadlift, 4 x 5 ea @ 30×1
D. Wide Grip Bench Press, 4 x 3-5
E. Strict Pull-Ups, 5 x 6-10

Notes
Tomorrow we have rowing, biking, and burpees!

The first four exercises here can be sets across or building, athlete’s choice.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.

Pull-Ups: If you missed yesterday’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.

METCON

For Time:
550m Run OR 1600m Bike
20 Deadlifts (225/155#)
40 Push-Ups
10 Deadlifts (225/155#)
20 Push-Ups

Notes
Intent <10 min. This chipper should be attacked from the beginning! Go get it.

Run/Bike < 3:00. Scale to 400m Run / 1200m Bike.

DL: Moderate; a weight that allows you to perform at least 8 reps at a time.

Push-Ups: (60 total)
A. 30/15 Reps
B. Elevated

(Group Class Programming WK5/8 )

Today is Charlie’s Birthday! Support her Team for Kids marathon

Workout of the Day

CF Open WOD 24.3

All For Time:

5 Rounds of:
10 Thrusters, weight 1
10 Chest-to-bar Pull-ups

Rest 1 minute, then:

5 Rounds of:
7 Thrusters, weight 2
7 Bar Muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb
♂ 95, 135 lb

Notes
We’re running back this doozy from the 2024 CrossFit Open to get a little taste of those competition vibes. Whether you plan to participate or not, use today to challenge yourself, give your best effort, and cheer on your fellow athletes!

Scaled Variation:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

Scaled weights: 95/65lb, 65/45lb

(Group Class Programming WK5/8 )

We are sad to announce the passing of one of our beloved gym dogs, Took. Took and his human Paul (as seen playing Jazz at the art show and our Nov 19′ MOTM) have been staples of CFSBK for the past 9 years. Paul brought Took back to CFSBK, one of his favorite places yesterday for some well deserved TLC from his gym family and a couple of treats and tears. Please give all your pups some extra cuddles and treats on behalf of this CFSBK legend.

The best of the best take on today’s workout

J Crouch demolishes 24.3 completing it in 9:13

Workout of the Day

SKILL / ASSISTANCE

3-4 Rounds
10-15 Sandbag Good Mornings
:30 L-Sit
1-2 min Jump Rope Practice

Notes
Rest as needed between exercises for heavy good mornings, quality core work, and productive jump rope practice!

L-Sit: Use the hardest variation possible in good form. OK to accumulate time or mix-and-match. For example: 10 sec legs extended + 10 sec single leg extended + 10 sec knee tuck.

Jump Rope: If you’re already a double under wizard, practice Crossover Single Unders today!

Here are some drills to improve Double Unders that don’t just involve trying harder…
-wrist rotations – particularly helpful if you have a dominant hand doing more work than the other
-power jump single unders (higher, tall jump endurance)
-double tap jumps (timing and coordination)

FLOATER STRENGTH

A. Squat Clean, 6-8 sets x 2-4 reps
B. Front Squat, 3×3
C. Deadlift, 4 x 3-5
D. Wide Grip Bench Press, 4 x 3-5
E. Strict Pull-Ups, 5 x 6-10

Notes
Tomorrow we have thrusters, chest to bar pull-ups, and bar muscle ups.

The first four exercises here can be sets across or building, athlete’s choice.

FSQ: Aim to go heavier than Week 1.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.

Pull-Ups: If you are missing tomorrow’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.

(Group Class Programming WK5/8 )

No matter the year, time or place, 135lbs is always 135lbs.

Sandbag Good Mornings

Today’s workout includes sandbag good mornings. A good morning is a hip-hinge–based exercise that biases the spinal erectors by placing the load higher on the trunk. Good mornings are usually performed with a barbell held in the back rack and can be done standing or seated.

In today’s sandbag variation, the load is placed in front, which shifts some of the work down the back and adds a grip and holding component. You’ll need to actively stabilize the bag using your arms and lats.

3 easy things to focus on:

• getting a strong, stable hold on the bag
• minimizing sandbag movement through each rep
• expanding your ribs out and back as you breathe, not into the bag.

This :13 example is good, if only go a touch slower.

Workout of the Day

STRENGTH

A1. 4 x 6-8 ea Weighted Box Step Up*
A2. 4 x 4 ea KB Arm Bar

Notes
Rest as needed between exercises.

Step Up: Rack supported, Single DB Suitcase. If balance is not an issue, also fine to do dual DB. Either way, challenge the load.

Keep 1 foot on the box throughout and aim for consistent mechanical tension in that leg for the entire set. Minimize push-off from the non-working leg.

Arm Bar: Stabilize the weight and work on rotating the hips as far as possible toward the floor. Pause for a few seconds at end range on each rep. Use a load you can control.

METCON

AMRAP 10:00
4 KB Chainsaw Row – L
4 KB Chainsaw Row – R
8 KB Swings
8 Abmat Sit-Ups
6 KB Chainsaw Row – L
6 KB Chainsaw Row – R
12 KB Swings
12 Abmat Sit-Ups
8 KB Chainsaw Row – L
8 KB Chainsaw Row – R
16 KB Swings
16 Abmat Sit-Ups
…etc.

Notes
Perform the work listed above, and in the following rounds continue to add 2 rows to each side and 4 KB swings and sit-ups. Continue as far as possible up the ladder in 10 minutes!

RX loads: 32kg/24kg KB. Scale to a weight you can perform at least 10 rows unbroken when fresh. Use the same KB for the entire workout.

(Group Class Programming WK5/8 )

COME GET YOUR STUFF!!! Every week or so we take a picture of all the things ya’ll have left behind before bagging them up for temporary storage. After a few weeks we donate all the items to VOCAL NYC. If you see something that’s yours please stop by the front desk to get assistance claiming it. You can see our entire Lost & Found Album here.

Why Sign up for the CrossFit Open, Part 2

Life’s Short, Have Fun

In part 1 of this series we discussed how the Open is a global event, in fact the largest participatory sporting event that exists and we want YOU to represent team CFSBK. In Part 2 we discussed the benefits of adopting the “Athletes Mindset” by registering and competing in the open, whether its against yourself or your gym frenemy. Today- we take a step back and look at the big picture. Life is short. Life can be hard, and in the not fun way. We only have so much time on this spinning rock so we might as well go out with a bang. The Open brings more energy, more high fives, more cheering, and more shared effort into the gym. For three weeks, we care a little more, try a little harder, and support each other a little louder.

You might surprise yourself. You might get humbled by a workout. You will definitely make memories. Show up, be brave, compete, have fun, DO THE THING.

What Is the Open?

The CrossFit Open is a three-week, worldwide competition that kicks off the 2026 CrossFit Games season.

Each week, a new workout is released by CrossFit HQ. You have from Thursday through Monday to complete it according to your division’s standards. The workouts will be run in the gym on Fridays and Saturdays.

Every workout includes multiple versions, along with gender, age, and adaptive divisions. Registration is $20 through CrossFit HQ.

Workout of the Day

METCON

5 Rounds:
1:00 Max Calorie Row
30 sec Rest
1:00 Max Unbroken Handstand Push-Ups
30 sec Rest

Notes
Begin the workout by rowing for as many calories as possible in 1 min. Rest 30 seconds.

Then, within the next minute, perform one set of as many unbroken handstand push-ups as possible. You have the whole minute to complete this set. Rest and transition for 30 seconds before performing the next row at the 3:00 mark. Continue in this fashion for 5 rounds.

Use this progression to scale:
Intensity: Perform the workout as prescribed. You can complete a mix of strict and kipping* HSPU reps, as desired.
Consistency: Use RPE 7-8 for your rows. Perform 1-2 sub-maximal sets of HSPU per minute to accumulate volume through the workout.
Mechanics: Use RPE 6-7 for your rows . Perform 1-2 sets of Box Piked HSPU or Heavy DB Push Presses.

*Pre-requisite to kip in the workout is at least 1 strict full range of motion rep.

STRENGTH

3-4 Sets
30 sec Weighted Hollow Hold Flutter Kicks
10-15 Lateral Raises @ 2020 tempo

Notes
Rest 30-60 sec between exercises.

(Group Class Programming WK5/8  )

CFSBK Stencil photograph by Lago

4 Kipping HSPU faults

This 1:30 video discusses 4 common faults in kipping HSPUs. If this is a variation you’re interested in developing, check it out. We recommend developing 2-5 full ROM strict HSPUs before attempting to kip.

Workout of the Day

METCON

Every 2 min x 4 sets
4 Lateral Burpees over the Bar
4 Cleans

Every 2 min x 4 sets
4 Lateral Burpees over the Bar
2 Cleans

Notes:
This workout will put our lifting on the clock with a bodyweight task to complete before moving on to the barbell. Aim to complete each set of work in under 1 minute.

Work at light to moderate loads for the first 4 sets and moderate to heavier loads for the second 4 sets. You can build across all the sets or simply pick two weights to work at.

These are full cleans. We worked on turnover and meeting the bar in the air the last two weeks. Continue to receive the bar as high as possible and pass through a full squat before returning to stand.

*Note: We are not going overhead today since we had wall walks yesterday and there are handstand push-ups tomorrow. If you are missing Monday and Wednesday, feel free to add 1 Jerk after your final clean in each set.

STRENGTH

Front Squat
3×3

Notes
Your legs will be quite warm from lifting already! Perform 2-3 low volume warm up sets as desired. You may build or use the same load across.

Each set should be challenging, at least RPE 8. Use your previous weeks of training as well as how you feel today to guide your loading for a productive session.

(Group Class Programming WK5/8  )

Charles taking on the final workout from the 2018 CrossFit Open

Why Sign up for the CrossFit Open, Part 2

The Athlete Mindset

The Open is a chance to step into an “athlete mindset.” Training hard regularly is part of the plan, but there is a difference between any given workout you jump into versus three event competition.

Open workouts require more preparation. You manage nerves. You think carefully about pacing. You give your best effort when it counts. The scaling options or RX might put you in a tight corner, perhaps something you’ve never tried before. That kind of short-term, purposeful stress is good for your brain. It builds confidence, resilience, and mental toughness.

What kind of competition the Open becomes depends on you and your personal goals.Some people care about rankings. Many do not. Most are simply curious about what they are capable of and want to challenge themselves alongside their community. You and tens of thousands of people around the world will take on these workouts together, and everyone will push each other a little deeper.

Every year, people surprise themselves. Some workouts feel amazing. Others are humbling. Both matter and are excellent teachers.

Be brave. Adopt the athlete mindset for three weeks and sign up for the Open!

What Is the Open?

The CrossFit Open is a three-week, worldwide competition that kicks off the 2026 CrossFit Games season.

Each week, a new workout is released by CrossFit HQ. You have from Thursday through Monday to complete it according to your division’s standards. The workouts will be run in the gym on Fridays and Saturdays.

Every workout includes multiple versions, along with gender, age, and adaptive divisions. Registration is $20 through CrossFit HQ.

Workout of the Day

TEAM METCON

In teams of three athletes, complete the following work for time:

Buy In: 300 Double Unders

30 Rope Climbs (15 ft)
60 Wall Walks
120 Bike Calories

Notes
Begin by taking turns on double unders, one athlete at a time, working until you’ve achieved 300 total reps as a team.

After the jump rope buy in, all athletes may work at the same time and take rest as needed. Divide and conquer!

For example, the team may decide to spend 1 minute at one movement to accumulate reps and then rotate with each other when ready. In this case, Athlete A is performing rope climbs while Athlete B is performing wall walks and Athlete C is on the bike.

If you were to split the work evenly, that would be 10 rope climbs, 20 wall walks, and 40 bike calories each. You can play to your strengths a little today, but make sure to do at least some work at every station.

Embrace the chaos, work hard, and have fun.

DU:
A. 200 reps as a team
B. 100 DU + 200 Single Unders as a team
C. 3 x 30 sec DU practice per athlete

Rope Climbs
A. 21 Full Height Climbs (7pp)
B. 15-21 Partial Height Climb (5-7pp)
C. 60 Rig Pull-Up with Rope Footwork (20pp)
D. 30 Supine-to-Stand-to-Supine Climbs (10pp)

Wall Walks
A. 45 Wall Walks (15pp)
B. 30-45 Partial ROM (10-15pp)
C. Angled Wall Hold (5 sec = 1 “rep”)

(Group Class Programming WK5/8  )

February 2026 Member of the Month: Yitong Wang

We’re so pleased to spotlight someone who’s become a huge part of what makes CrossFit South Brooklyn special – Yitong ‘Mimi’ Wang.

From her first drop-in after moving to NYC to years of grinding, learning, and connecting with everyone, Mimi has quietly become a core part of the gym in the best way. Her take on training sums it up perfectly: be patient with progress (it’ll come!), and stay open-minded about what this place can give you – it’s kinda like Costco, you’ll probably walk out with way more than you expected.

There’s a lot more to her story, from surprise PRs and gym milestones to big goals outside our walls, that really shows the power of just showing up consistently. We’re so glad you found us, kept coming back, and made CFSBK feel like home. Mimi, we’re so lucky to have you. Congratulations!

Name (and any nicknames):
Yitong Wang (go by Mimi because my parents have been calling me Mimi for as long as I can remember. Don’t know why. )

Where were you born, and where did you grow up?
I was born and raised in Beijing, China, and came here for college right before I turned 18.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I started Crossfitting in California back in 2018. When I moved to NYC a year later, I was going through a list of gyms near Fort Greene (where I was living at the time) found on Google. CFSBK was the second one on the list, and I’m glad that my search ended right there.

What keeps you coming back to CFSBK?
The people! I received years of valuable coaching that have really transformed my fitness level, and met people that have brought me so much joy and inspiration.

What does CFSBK mean to you?
A place of comfort and discomfort.

How has the gym changed your life?
The gym has completely transformed my relationship with fitness. Despite a background as a competitive swimmer and years of trying various sports, I never truly enjoyed exercising. Working out here has ultimately turned something I dreaded into a part of my day that I look forward to.

Can you share a memorable experience or achievement from your time at CFSBK?
Either successfully going upside down, or hit a new snatch PR. Both of these happened fairly recently, and were very sentimental to me because I’ve struggled with a lingering shoulder injury for nearly six years. I still remember the day when my right shoulder “dislocated” itself while snatching just an empty bar. I am grateful for the patience and empathy of the coaches, and how they gave me the perfect amount of encouragement while ensuring I progressed safely and confidently.

What are your current fitness goals?
Finishing an Ironman.

Program your dream workout:
5 rounds for time: row 500m, 20 alt pistol, 20 burpees

Program your nightmare workout:
5 rounds for time: run 400m, 15 thrusters, any number of handstand pushups.

Favorite and least favorite lift:
Favorite: Snatch
Least favorite: Shoulder Press

How do you spend your time outside of CFSBK? Do you have any hobbies?
During the day, I work at a bank by helping them acquire as many customers as possible through the power of machine learning. When the computer is shut off, I love spending time at home with my cat, checking out museums and classical concerts in the city, and exploring various bakeries, maybe baking a few as well. Unfortunately most of my time these days has been dedicated to training for the race. I love that there’s always something new to explore in NYC.

What are you currently recommending (books, shows, food, etc.)?
I’m reading The Power Broker, and the Tale of Genji and would recommend both. I’m currently obsessed with the clarinet sonata by Francis Poulenc (and clarinet by association!). I find neoclassical music very fascinating. It’s a wonderful genre that’s witty and rightfully elegant. If you think eating sushi in pajamas sounds like a fantastic idea, I’d recommend getting sashimi from Osakana and making your own sushi at home (by that, I mean put rice on a sheet of seaweed and top it off with as many slices of toro as you’d like).

Any advice for new CFSBKers?
Be patient about making progress (it’ll happen!), and stay open minded about what this place can offer. Similar to Costco, you’ll most likely end up leaving with more than what you come here for.

Workout of the Day

FLOATER STRENGTH (B)

A. Power Snatch + Hang Squat Snatch + Overhead Squat
B. Back Squat, 4-3-2-4
C. Deadlift, 4 x 3-5, Building or Across
D. Wide Grip Bench Press, 4 x 3-5, Building or Across
E. Strict Pull-Ups, 4 x 5-10

Notes
Tomorrow we have double unders, rope climbs, wall walks, and biking.

BSQ: Perform 3-4 warm up sets to get to a challenging work set of 4 reps. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. This is the same programming as last week so aim to add reps or go heavier if this is your second exposure.

Pull-Ups: If you are missed yesterday’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.

METCON

For Time
500m Row or 1000m Bike
400-ft Sandbag Carry
500m Row or 1000m Bike
400-ft Farmer Carry
500m Row or 1000m Bike

Notes
Intent < 15 min

Row/Bike < 2:30

Pick up some heavy implements and do the thing!

(Group Class Programming WK4/8  )

Learn to fly wish Suzanne Michele! If you’re interested in experiencing areal pole, contact SM to set up a lesson

Finding your Grip Width for Bench Press

In this excellent three-minute video, Mark Rippetoe explains how to find a grip width that sets your forearms vertically at the bottom of the rep. This is the method we teach for determining your standard bench press grip.

From there, you may go slightly wider or narrower by about half a hand length based on personal preference and comfort to find your preferred width.

For the wide-grip variation we see today, use a palm multiplier of 1 to 1.5 times your standard width.