Workout of the Day

Bar Muscle Ups

Every 3 Min x 5 Sets, Perform one variation below:

Notes
Here is some guidance of which track to choose today:

Strength: Substantial time under tension. Good to improve strength or if you’re feeling beat up! Employ band/foot assistance as needed to continue building foundation.

Skill: Those who perform mature strict chin over/chest to bar pull-ups and dips and are comfortable kipping can start to work the skill. Attempts are okay here; if you fail more than 2 reps in a row, adjust course.

Capacity: Those who already perform 4+ unbroken reps consistently can aim for big sets under increasing fatigue today without interference from other movement.

PARTNER METCON

5 Rounds for Time
250/200m Row, each
*Non-rowing partner holds Sandbag in Bear Hug (100/75lb)

Notes
Partner A rows 250m while Partner B holds sandbag.
Partner B rows 250m while Partner A holds sandbag.

Athletes may not start to row until the sandbag is off the ground.

Communicate with your buddy and keep transitions tight to get your best time on this workout!

If the row distance will take longer than 1:00 at high output, scale back slightly.

Programming Template: Week 4/8

Farewell Savannah!

Workout of the Day

STRENGTH

Back Squat
5-4-3-5

Notes
Complete the rep wave listed above. Start with a load that feels like RPE 8+ for the set of 5 reps. Build in load on the set of 4 and again on 3. For the final set of 5, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge, with likely 1 rep in the tank on most of the sets, not much more.

METCON

3 Rounds for Time
550m Run
20 DB Suitcase Box Step Overs (50lb/20″, 35lb/20″)
20 Tuck-Ups

Notes
The legs and midline will get increasingly fatigued, but push to keep your runs at a similar pace each round on this one.

Step overs: 1 DB in each hand, suitcase style. Choose a challenging weight that will be no fun at all to do unbroken, but there’s really no reason to put them down on this one 😉 You do not need to stand up at the top of the rep. The rep is complete when both feet are on the opposite side of the box.

Programming Template: Week 4/8

Welcome Coach Toni!!!

If you haven’t seen Toni helping out at Group classes recently, you’ve definitely seen her lap you in a workout at some point. Toni has been a staple at CFSBK since 2016 and we’re so excited to have her officially join our coaching team!

Hii! I’m Toni

I’m originally from England, but I’ve lived in the States for 18 years now… which is officially half my life!

I moved here to play Division I soccer and ended up getting my Master’s in Kinesiology with a minor in Strength & Conditioning. During grad school I coached strength & conditioning, but after finding CrossFit in 2016, I was hooked. Then HYROX came along in 2022… and yep, got hooked all over again.

I’ve played soccer since I could walk and still play whenever I can. The biggest surprise? I actually enjoy running now. Turns out it’s way more fun when you’re choosing to do it and it’s not being used as punishment by your college soccer coach.

Outside the gym, I’m not a sit still person. I love getting out and about. Whether it’s just bopping around the city, finding a good coffee shop, catching up with friends, or saying yes to a random adventure, I’m happiest when I’m doing something. Oh… and if there’s music playing, there’s a pretty good chance you’ll catch me dancing.

One of my favorite things is seeing people realize they’re capable of more than they thought. Whether it’s your first pull-up, your first box jump, or just showing up on a day you didn’t feel like it, I love watching people push their limits and achieve things they’ve worked so hard for. I hope I can help you have those moments, celebrate the wins with you, and most importantly, have a lot of fun along the way.

Favorite quote: “Never a failure, always a lesson.”

Workout of the Day

STRENGTH

6-8 Sets
2-3 Power Snatches + 1 Overhead Squat

Notes
Complete 2-3 Power Snatches, as singles. Take at least 5 seconds between reps to reorganize and ensure you’re in the proper start position.

After the final snatch, perform 1 Overhead Squat with a slower-down, faster-up tempo.

If you struggle to perform the full depth OHS, keep the weight moderate to work on improving your mobility and stability today.

METCON

EMOM x 12 Min
A. 40 sec Max Reps Double Unders
B. 40 sec Max Reps Row Calories
C. 1:00 Forearm Plank
D. Rest

Notes
Today is a great day to get some double under practice in if you are still working toward the skill!

Advanced athletes should aim for unbroken DU’s, push their limits on the row, and see where the breakdowns begin. Technique is the key when fatigue accumulates.

Programming Template: Week 3/8

Découvrez Colleen, légende de CFSBK, qui met sa condition physique à profit pour atteindre le sommet du mont Ventoux, à 1 910 mètres d’altitude.

CrossFit Games Day 3

Workout of the Day

Partner “DT on the Run”

For Time
400m Run
120 Deadlifts 155/105lb
400m Run
90 Hang Power Cleans 155/105
400m Run
60 Push Jerks 155/105
400m Run

Notes
Target ~20-26 min.

In this workout, partners complete all the runs together. Once both athletes are back in the gym, get to work on the barbell, one at a time. Break up the reps as desired. Use one weight for the whole workout.

Time is called when both athletes are back from the final run.

The loading on this running partner riff on the classic CrossFit benchmark “DT” should be challenging for the total amount of work, but the Push Jerks will likely be the limiter for most athletes and this the best guide for scaling. You should be able to handle cycled sets of 9-15 Deadlifts, 4-8 Hang Power Cleans, and 3-6 Push Jerks at a time, unbroken.

Programming Template: Week 3/8

Coach Brett putting working his brain out with some gym chess

Support CHiPS with Sara’s Yoga class Today! 🧘

Join CFSBK member and yoga instructor Sara for a flowy vinyasa class designed for CrossFitters, with all proceeds donated to Community Help in Park Slope (CHiPS).

CHiPS is a soup kitchen and food pantry one block from the gym that supplies our community with 120,000 meals per year, distributes 20,000 pantry bags, and provides fully-furnished apartments + social work and career support to help single mothers achieve financial independence. They’ve been a pillar of the community since 1971, feeding people through negative degree winters and triple-digit summers.

CrossFit Games Day 3

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 6-5-4-6
B. Strict Toes to Bar, 5×5-10
C. 2 Power Cleans + 2 Shoulder to Overhead, x 6-8 Sets, building
D. Deadlift, 6-5-4-6
E. Bench Press, 6-5-4-6

Notes
Tomorrow’s workout includes running, deadlifts, hang power cleans, and shoulder to overhead.

Lifts A/D/E are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 8 for the set of 6 reps. Build in load on the set of 5 and again on 4. For the final set of 6, aim to go heavier than your initial set.

If you were here last week, aim for every set to be heavier.

METCON

For Time
2-4-6-8-10-8-6-4-2 Reps Each of:
Strict Pull-Ups
Goblet Squats (32/24kg)
*Perform 10 Abmat Sit-Ups after each round

Notes
Target < 15 min

Up and down the ladder we go! With a total of 50 pull-ups and squats and 90 sit-ups, this one looks manageable but packs a punch as you get into the larger sets.

Pull-Ups (50 total RX’d)
A. 1-3-5-7-9-7-5-3-1 (41 reps)
B. 1-2-3-4-5-4-3-2-1 (25 reps)
C. Box Piked Foot Assisted
D. Ring Rows @ tough angle

Squat: Moderately heavy KB.

Programming Template: Week 3/8

Steph on the GHD at Open Gym

Community Board Posts

Check out some of these recent posts on the CFSBK Community Board!

Services Offered

In Search Of

For Sale / Free

Workout of the Day

ASSISTANCE

3 Sets
5-7 ea Rear Foot Elevated Split Squats @ 20×1
45 sec Partner Sorenson Hold

Notes
Share a bench with a buddy. Perform the split squats. Then, take turns on the sorenson hold. Repeat for 3 sets, building to a tough load on the split squat.

METCON

4 Rounds for Time
1000/800m Bike
500/400m Row/Ski
30 Walking Lunges
50m each side Single Arm Farmer Carry (32/24kg)

Notes
Target < 30 min

Work hard on the machines and do not waste time in transition today. If any individual element takes you longer than 2 minutes, scale it back.

Volume Scaling Option
4 Rounds
650m Bike
320m Row/Ski
24 Walking Lunges
50m Carry (16/12kg)

Programming Template: Week 3/8

Sara B is the catalyst for the volunteer day listed below AND she’s running a low cost Yoga class this Saturday at 2pm with 100% proceeds going to CHIPS

⛑️ Saturday 8/22: Community Volunteer Day at CHiPS ⛑️

1 in 4 New Yorkers experience food insecurity. Join your fellow CFSBK members for a morning of giving back at Community Help in Park Slope (CHiPS), one our neighborhood’s most impactful food aid organizations.

Located just one block from the gym, CHiPS is a soup kitchen and free pantry that serves more than 120,000 meals each year, distributes 20,000 pantry bags, and provides fully furnished apartments, social work, and career support to help single mothers achieve financial independence. Since 1971, CHiPS has been a vital resource for the Park Slope community, supporting neighbors through every season. Shift details:

Location: CHiPS Navy Yard Warehouse
Date: Saturday, August 22
Time: 8:30–11:30 AM Point of Contact: Sara Bond: (407) 457-7520 (call or text!)

During this shift, volunteers will help load pallets of food and fresh produce onto trucks for distribution to CHiPS pantry locations throughout Brooklyn. The work involves heavy lifting, making it a great opportunity to lend a hand while getting a workout!

Space is limited to 12 volunteers. Once the shift is full, we’ll start a waitlist and contact you if a spot becomes available. If there’s enough interest, we’ll also host an additional volunteer day on Saturday, August 29.

To sign up, click here or register through the Zen Planner Member App – tap your profile picture (or your initials if you haven’t added a photo), then select Events.

If you have any questions, please contact Sara directly.

We hope you’ll join for a rewarding morning supporting one of our local community partners!

Workout of the Day

STRENGTH

6-8 Sets
2 Power Cleans + 2 Split Jerks

Notes
Complete 2 Power Cleans, as singles. Take a few seconds between each rep to ensure proper start position and full tension with the barbell.

After the second clean, adjust rack position and complete 2 Split Jerks. It’s recommended that you reset at the rack position for each jerk, but advanced athletes who are very comfortable with this variation may elect to cycle.

Work with moderate loads that allow you to improve technique. You can build a bit or even do some “waves” across the sets.

METCON

For Time
50 Alternating Single Arm Devil’s Presses @ 50/35lb

Notes
Just you, the dumbbell, the floor, and the clock.

Like the benchmark “Karen” or the Open Workout of AMRAP 7 min Burpees, this kind of “single movement mind-f@<k” is a classic CrossFit format to develop our mental strength and grit as much as our muscle endurance.

Have a plan to bring your effort and intensity not just to the first half, but the whole workout.

Programming Template: Week 3/8

Oihana and Tim twinning on the erg

How to watch the CrossFit Games

The 20th CrossFit Games starts TODAY. Individuals will take on 20 events over 4 days. See the broadcast schedule below, we’ll be streaming it on the TV near the front desk all day. Masters and Adaptive divisions have slightly different schedules, see everything here.

Single Arm Devil’s Press

Workout of the Day

Toes to Bar

Choose one track below:

Strength
5×5 Strict Incline TTB @ 31×0 Tempo

Skill
5-8 Sets x 2-8 Reps: Kipping TTB
*Aim to accumulate a total of at least 20 reps

Capacity
For Time: 1-12 Unbroken TTB
*Start with 1 rep. Then 2 unbroken. 3 unbroken, etc. up to 12 unbroken reps.
If you fail an unbroken set, you must repeat it before moving up the ladder.
Rest as needed. Score is total time. Time cap 12 Min.

Notes
Here is some guidance of which track to choose today.

Strength: Athletes who cannot yet perform at least 1 Strict TTB rep. This will develop core and lat engagement as well as improve mobility to perform the full skill.
Skill: Those who can do Strict TTB but struggle to link more than 10 kipping reps at a time in workouts. Use this time to practice virtuous reps without any interference.
Capacity: Those who can already perform 10+ kipping reps consistently under fatigue can challenge their endurance with the skill today.

METCON

Every 3:00 x 5 Rounds
50 Double Unders
12 DB Bench Press

Notes
DU < 1 min. Advanced athletes should hold themselves to unbroken on every set.
A. 30 DU
B. 10 DU + 40 Singles
C. 45 sec DU Practice

DB: Pick a heavy weight you can do at least 3 sets unbroken for 12 reps. Refer back to your notes from Monday’s programming in last cycle where we were doing some high volume DB bench press.

Programming Template: Week 3/8

All star coaching cast taking 10am Group class on Saturday

Come by and support the NY Liberty in their away game versus the PHX Mercury. We’ll be streaming on the big screen, feel free to bring food, snacks and beverages!

Workout of the Day

STRENGTH

Back Squat
6-5-4-6

Notes
In 20 minutes, complete the rep wave listed above. Start with a load that feels like RPE 8 for the set of 6 reps. Build in load on the set of 5 and again on 4. For the final set of 6, aim to go heavier than your initial set.

If you were here last week, aim for every set to be heavier. These should be tough today.

METCON

AMRAP 12 MIN
10 Alternating Renegade Rows (5ea)
10 DB Front Squats
20 Box Jumps

Notes
Target 5+ Rounds

DB: 50/35/20#. Choose a load you can perform 10+ unbroken reps on each movement with when fresh.

Box: 24/20/16″. Scale (further if needed) to a height that allows you to complete 20 reps in 90 seconds or less. If that pace isn’t achievable yet, scale volume.

Programming Template: Week 3/8

Maya and Ellie taking terms pretending to fly

Support CHiPS with Sara’s Yoga class this Saturday 🧘

Join CFSBK member and yoga instructor Sara for a flowy vinyasa class designed for CrossFitters, with all proceeds donated to Community Help in Park Slope (CHiPS).

CHiPS is a soup kitchen and food pantry one block from the gym that supplies our community with 120,000 meals per year, distributes 20,000 pantry bags, and provides fully-furnished apartments + social work and career support to help single mothers achieve financial independence. They’ve been a pillar of the community since 1971, feeding people through negative degree winters and triple-digit summers.

Workout of the Day

STRENGTH

5-7 Sets, Building
3 Power Snatches + 3 Overhead Squats

Notes
Complete 3 Power Snatches, as singles. After the third snatch, perform 3 Overhead Squats with a slower-down, faster-up tempo.

If you struggle to perform the full depth OHS, keep the weights lighter to work on improving your mobility and stability today.

METCON

3 Rounds for Time
400m Run
30 KB Swings (24/16kg)
20 Tuck-Ups

Notes
Run faster than you want to and aim to stay unbroken when you come back inside the gym.

Swing a light to moderate bell today.

Programming Template: Week 2/8

Fannelle is a regular at Fit55, here she is pushing weight!

No 12pm Class Today

There will be no 12pm CrossFit group class today, the rest of the classes and open gym schedule are otherwise unaffected. Thanks for your understanding!

The Power Snatch