Workout of the Day

STRENGTH

Sumo Deadlift
3 x 6-10, building

Notes
The first week of this cycle is an opportunity to learn—or reacquaint yourself with—the Sumo Deadlift.

Although the lift has a shorter range of motion compared to the conventional deadlift, many lifters find it more challenging due to its technical demands, especially during the setup and initiation phases. While the Sumo Deadlift is excellent for improving strength balance, it places greater stress on the hips and groin. As a result, expect to reduce your working weights by 10–20% initially as you develop proper form.

Aim for an RPE of 7/10 during your work sets—this means leaving a few reps in reserve and prioritizing good technique over heavy loads. You’ll have the chance to build from week to week as your proficiency and confidence with the lift grow.

If you’re unfamiliar with RPE (Rate of Perceived Exertion), refer to the chart linked for a helpful explanation to guide your training throughout this cycle.

METCON

For time:
1 Mile Run

Notes
The last time we ran a mile (twice) was during the Memorial Day workout “Murph.” Today, the focus is on consistent pacing—aim for even splits each lap and try to save a little extra energy for the final stretch.

If your mile pace is over 14 minutes or you’re unable to run today, here are some alternatives:

Run Options
A. 2 laps around the block
B. Run 30-60 seconds/Walk 30-60 seconds for up to 12 minutes

Run Substitutes
Bike: 3200–4000m
Row: 1600–2000m

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CrossFit Group Class Programming Template (WK1/8)

Director of Training coach Whitney discusses this 8 week training cycle

Sumo Deadlift Tips with team MisFit

Check out this sub 3:00 video with some pointers on setup and execution of today’s lift.

Workout of the Day

STRENGTH

3-Position Snatch
5 x (1+1+1)

Notes
The 3-position snatch consists of three consecutive snatches performed from different starting positions. This week’s sequence is:
High hang → Below the knee → From the floor. You may perform full or power snatches for today’s complex.

The goal of the complex is to reinforce proper pulling technique as you progress from the high hang down to the floor. Pause briefly at the start of each rep to show control and balance with the barbell. This complex will also challenge your grip, so consider starting with lighter weights—around 60–75% of your 1RM—before increasing the load.

METCON

AMRAP 12 MIN
8 Left Arm DB Hang Power Snatch
12 Push Ups
8 Right Arm DB Hang Power Snatch
12 Sit Ups

Notes
Challenge yourself on the DB Hang Power Snatch weight. They may be performed as power or muscle snatches, whichever feels more intuitive to you.

These push ups have the potential to add up, so don’t be afraid to partition your reps into smaller sets with short rest breaks to get through the volume more quickly.

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CrossFit Group Class Programming Template (WK1/8)

“Everything hurts and I’m dying!!!” – Sunny

CFSBK Training Template 7/7-8/31

Coaches Whit and Avery are tag teaming this summer cycle with a fun new template to get us through these long hot days.

Weekly Biases
Monday: Olympic Lifting Complexes
Tuesday: Sumo Deadlift
Wednesday: Varied
Thursday: Strict Gymnastic Strength
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

Monday: Olympic Lifting Complexes
After a couple cycles of using wave loading and prescribed work/rest periods to build technique and confidence with moderate-to-heavy loads, we’ll employ less structure this cycle. Expect to see a mix of snatch, clean, and jerk variations, built into multi-rep complexes. (Ex: 1 Power Clean + 2 Front Squats + 3 Push Jerks)

This day will generally incorporate a second segment, whether it’s a metcon or assistance work.

Tuesday: Sumo Deadlift
We’ll utilize this hip-biased pulling variation through the cycle, starting with higher volume sets to dial in technique and working progressively lower reps towards a heavy single over the course of 8 weeks. As this movement may be less familiar to some athletes, use Rate of Perceived Effort (RPE) rather than comparison to your conventional deadlift to help guide you in your first few exposures.

This day will incorporate a second segment (metcon or assistance).

Thursday: Strict Gymnastic Strength
We will alternate between pull-ups and handstand push-ups, working strict variations with prescribed rest to build capacity. More advanced athletes may choose to work chest to bar pull-ups or ring muscle-ups. Progressions will be provided for all!

This day will incorporate a second segment (metcon or assistance).

Friday and Sunday: Floater Strength Days
Round out the week and/or make up missed strength workouts. Sumo Deadlifts, Back Squats, Bench Press, and strict gymnastics will all be “on the menu!”

This day will incorporate a second segment (metcon or assistance).

Wednesday and Saturday: Varied
On these days, we’ll utilize variance to balance out the week. Expect a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, partner workouts, and so on.

Final thoughts…
A large part of your long-term training progress depends on logging your workouts accurately and setting yourself up for future success with qualitative and quantitative notes. This also really helps classes run smoothly! If you’re not already… use the Beyond the Whiteboard app, free for CFSBK members.

Workout of the Day

FLOATER STRENGTH

A. Back Squat: 4×4, building or across
B. Clean: 6-9 sets x 1-2 reps
C. Strict Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have snatches, DB snatches, push-ups, and sit-ups.

You may superset your main lift with another DB/KB or bodyweight movement.

Clean: These are full/squat cleans. Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups/Chin-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time:
40 Box Jumps (24/20/16″)
40 Burpees
40/32 Cal Bike

Notes
Intent < 11 min

Box Jump: Scale to a height that allows you to “cycle” your jumps smoothly, being sure to reach full knee and hip extension atop the box! Rest at the top of the rep, step down from the box, and use the second foot hitting the floor as your springboard to jump back up.

Scaling Option A
30 Box Jumps (20/16/12″)
30 Burpees
30/24 Cal Bike

Scaling Option B
40 Box Step Ups
15 Burpees
15 No-Push-Up Burpees
30/24 Cal Bike

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CrossFit Group Class Programming Template (WK8/8)

Kaushal getting mythically strong 

CFSBK x THORNE

Did you know CrossFit South Brooklyn is partnered with Thorne? Thorne is the premier company in the nutritional supplement industry and is trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, UFC, and over 42,000 health-care practitioners around the world to provide unparalleled support for your health and wellness.

At CFSBK, we are committed to helping people optimize their health and wellness through a holistic approach to fitness and nutrition. We have customized our gym’s online portal to only provide the supplements we provide the most value which are backed by research and practical experience. Whey Protein, Creatine, Electrolytes, Multi-Vitamins, Fish Oil and Vitamin D.

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

Workout of the Day

“Daniel”

For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups

Notes
Intent = 16-22 min for most. Former Fittest Man Alive Jeff Adler has a time of 11 minutes flat posted for this one on BTWB! 😅

Remove ego and scale as needed today to finish your version of the workout in 22 minutes or less.

Full volume pull-ups are appropriate today if you can do at least 10 reps unbroken.

Pull-Up Scaling < 4 min
A. 35 kipping
B. 25 kipping, strict, or foot assisted

Run Scaling:
A. 270m / 550m / 270m
B. 200m / 400m / 200m

Thruster Scaling: Reduce load such that you can do 10-15 reps unbroken when fresh.

This workout commemorates Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.

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CrossFit Group Class Programming Template (WK8/8)

Chimene in the Assault Bike Pain Cave

Next Programming Cycle Details (7/7/25 –  8/31/25)

Workout of the Day

FLOATER STRENGTH

A. Back Squat: 4×4, building or across
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have running, high volume kipping pull-ups, and thrusters.

You may superset your main lift with another DB/KB or bodyweight movement.

Clean: These are full/squat cleans. Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups/Chin-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

🇺🇸1776 PARTNER METCON🇺🇸

3 Rounds for time of:
17 Cal Row
76 Double Unders

Notes
Partner A Rows 17 cals, then partner B rows 17 cals, partner A perform 76 Double Unders, Partner B performs 76 Double Unders until three rounds have been completed.

Double Under Scaling
76/56/36 Reps
114 Single Unders / 76 Single Unders

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CrossFit Group Class Programming Template (WK8/8)

Matt just vibing while he finishes the Acid Athletics challenge with a camera in his face.

Pics from our recent RAD event are up in the Flickr. If you post any please credit/tag the photographer @emahoney_97 and R.A.D!

“Stonewall” Donations

49 CFSBKers contributed to our “Stonewall” fundraising efforts benefitting Sylvia Rivera Law Project and Marsha P. Johnson Institute raising a total of $1,220. This year CFSBK matched total funds meaning each organization received the $1,220! Below are the receipts for the donations, thank you to all who participated! If you missed out please donate to the orgs directly.

Workout of the Day

STRENGTH (Pick One Option)

Option 1: Strict Press
4 x 3-5, building or across

Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 10-15 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2

Notes
Press: Aim to go heavier than Week 6 (4-6 reps).

HSPU: This is our final week with the progression. A good goal is to accumulate a few more reps of your variation, improve the quality of your reps, or move “up the ladder” if possible.

If you can…
Do 10+ unbroken reps, add a deficit (plates/parallettes).
Do multiple unbroken strict reps to 1-2 spongey dots or the floor, perform A.
Do at least 1 strict rep to 1-2 dots or the floor, perform B.
Do a 4 sec down controlled negative to 1-2 dots or the floor, perform C.
If you cannot yet perform a controlled negative to 1-2 dots, perform Box Piked.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.

METCON

AMRAP 7 Min
1-2-3-4-5-etc. reps:
DB Hang Power Snatch – L arm
DB Push Press – L arm
DB Overhead Reverse Lunge – L arm, L leg steps back
DB Hang Power Snatch – R arm
DB Push Press – R arm
DB Overhead Reverse Lunge – R arm, R leg steps back

Notes
At the sound of 3,2,1, go, athletes will complete 1 hang snatch + 1 push press + 1 reverse lunge on the left side, then 1+1+1 on the right side.

In the next round, complete 2 snatch + 2 push press + 2 lunge on the L, then 2+2+2 on the R.

Continue in this fashion, adding 1 rep to each movement each round until time is called.

Choose a heavy DB that you can still move well for your most difficult movement in the complex. For many athletes, the overhead lunge will be the limiting factor.

For athletes comfortable with all three movements, it’s a good day to go beyond the typical RX weights of 50/35#.

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CrossFit Group Class Programming Template (WK8/8)

Katie and Toni showing off the new Dog Days of CFSBK MerNol shirts!

Dog Days of CFSBK MerNol shirt

New merch alert! We commissioned CFSBK’s own Meredith N to do a dog inspired gym shirt to celebrate our fit and furry friends. The front features a novel CFSBK paw print logo and the back has the image below.  Grab yours at the front desk today!

Workout of the Day

Every 2 minutes for 9 sets, complete (18 minutes):

Advanced: Clean (% of 1 RM)

1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%

Beginner
Clean x 2 reps
*Every 2 sets, increase weight

Notes
Final week of full/squat cleans! These are not intended to be touch and go. Rest at least 5 seconds seconds between reps and take time to find your set-up position each time.

Adv: This week you will perform 2 reps at the same percentages as Week 6. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.

Beg: Rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.

CASH OUT

E2MOM x 3 Sets:

“Durante Core!”

10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 sec Hollow Hold

Notes
Complete the following as an unbroken complex every 2 min for 3 sets. Maintain virtuosity in your shapes as fatigue accumulates!

Scale by reducing volume of some or all of the movements, for example 7 reps of each instead of 10.

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CrossFit Group Class Programming Template (WK8/8)

JULY 2025 MEMBER OF THE MONTH: ADAM SHEA

Hailing from Connecticut, born in Hartford and raised in the small town of Tariffville, Adam stumbled into CrossFit after moving to Brooklyn in 2017. His first gym was literally right downstairs from his apartment. When that spot closed, he found his way to CFSBK and discovered more than just a place to work out; he found a crew he looks forward to seeing every day.

Whether it’s a seminar, a class, or an event – like jumping in to help at the Art Show, Strength & Pride Powerlifting Meet, and more – Adam always shows up ready to learn, connect, and challenge himself. His longtime camp nickname, “Sloth,” might suggest a slower pace, but his steady progress tells a different story, like the first time he RX’d “Helen” with kipping pull-ups! From chasing handstand push-ups to catching live shows, he brings curiosity and good vibes wherever he goes. Hey, that rhymes!

Adam, you truly personify everything that makes CrossFit South Brooklyn such a special place and we couldn’t be happier to have you. Congratulations!

Name (and any nicknames):
Adam Shea. Growing up and into college people called me Sloth. It was a camp nickname.

Where were you born, and where did you grow up?
I was born in Hartford, CT, and grew up in Tariffville, CT.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I started CrossFit when I moved to Brooklyn in 2017. I lived right above a CrossFit box and took the on-ramp course and have been doing it ever since. My old box closed down and was demolished, and I was able to transition into CFSBK when that happened. It was great to be able to stay in the neighborhood.

What keeps you coming back to CFSBK?
The community keeps me coming back. From the members who make every class enjoyable to the coaching, the community of the gym is the best. The one thing that I appreciate about any class is how, regardless of who the coach is, the vibe of the gym stays the same.

What does CFSBK mean to you?
When I think of CFSBK, the two words that come to mind are community and opportunity. Between the coaches and the members, it is always a place I look forward to going to and a place I miss when I travel outside of the city. Between the classes, seminars, and events, it has allowed me to expand myself and push myself out of my comfort zone, as well as teaching me new things.

How has the gym changed your life?
The simplest way it has changed my life is that all the coaches gave me certain cues that helped click something in my head to help with a lift that I had been struggling with, and couldn’t figure out what was holding me back. The larger way it has changed my life is that through going to the gym and other events, it has helped look at my fitness and health holistically and has helped push me towards living a more authentic version of myself.

Can you share a memorable experience or achievement from your time at the gym?
The moment that comes to mind was last year when we did Helen. It was the first time I was able to do the workout RX with the pull-ups. Pull-ups were always a struggle for me, but in a short time at the gym, I was able to string together kipping pull-ups, a skill I thought I was very far away from. I just remember feeling elated that I was finally able to do them in a metcon.

What are your current fitness goals?
I have been dealing with a tight shoulder for a while now, so the right now fitness goal is to get the shoulder feeling right again. My overall fitness goal is to keep moving, challenge myself, and push myself daily.
Also be able to do handstand pushups.

Program your dream workout:
400-meter run buy-in
21-15-9
Single arm DB snatch/ Wall Balls/ Bike Cals.
400-meter run cash out.

Program your nightmare workout:
3 rounds for time
30 burpees
20 Thrusters
10 Wall walks

Favorite and least favorite lift:
Favorite lift is the deadlift
Least favorite thruster

How do you spend your time outside of CFSBK? Do you have any hobbies?
Outside of the gym, I like to go for long bike rides. Currently learning how to play an instrument. Most of all I like to hang out with friends and go to live events, whether that is sports, concerts, plays, or just meeting up and hanging out in the park.

What are you currently recommending (books, shows, food, etc.)?
Book: Re-reading Blood Meridian.
Show: Shrinking and the studio.
Movie: Sinners
Food: With it being summertime anything on a grill.

Any advice for new CFSBKers?
Listen to the coaches. Take it one day at a time. Don’t worry about what anyone else is doing, just show up, be nice, and do your best.

Workout of the Day

SKILL

Rope Climbs

Notes
Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an understanding of mechanics needed and elements to work on. More experienced athletes should come ready to learn how to make their existing skills more efficient!

METCON

EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 10/8 Cal Bike
C. 40 sec Sandbag Bear Hug Hold
D. 60 Double Unders
E. Rest

Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Do not work for more than 40 sec per “station,” so you have time to recover and transition.

Choose a challenging sandbag weight.

After you complete double unders, either hang your rope on a J-hook to the side or take it with you; do not leave it on the floor.

Rope Climb Scaling:
A. 1 Partial Height Climb
B. 3-5 Rig Pull-Up with Rope Footwork
C. 1-3 Supine-to-Stand-to-Supine Climbs

DU Scaling:
A. 20-40 reps
B. 40 sec DU practice

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CrossFit Group Class Programming Template (WK8/8)

Post “Stonewall” class pic with Coach Steph

Still time to make your “Stonewall” donation and CFSBK will match the total

40 members contributed to our “Stonewall” benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute via the link below. This year CFSBK will match total funds raised by members thereby doubling our impact for these great organizations. We will make the final payments on Wednesday morning so if you havent made your contribution, heres the link one last time!

Donate here!!

Get Faster at Rope Climbs with Brett Fikowski

Workout of the Day

5 Intervals for Load and Reps

In 2 minutes:
4 Back Squats
8 DB Bench Presses
Max Cal Row

Rest 2 minutes between rounds

Notes
Start your first work set around RPE 7/10 or a bit higher if you’re confident in aerobic intervals like this. You can use you numbers and qualitative information from this cycle to guide you.

Increase load as able across the rounds, keeping an unbroken set of 4 heavy reps.

Score is all work accomplished through the 5 intervals: total weight moved and total calories rowed.

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CrossFit Group Class Programming Template (WK8/8)

Rest in Power Coach Jess ♥️

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Snatch: 6-9 sets x 1-2 reps
C. Bench Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have back squats, DB bench, and rowing.

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time
1000m Row
200′ DB Suitcase Walking Lunge @ 50/35/20# ea

Notes
This is a repeat WOD for us. Track back to 9/9/2024!

Intent < 10 min

Strategize your row so you can finish, walk to your DB’s, and immediately get to work. It does not pay to go 15 seconds faster on your row if you end up being over your threshold and have to rest excessively after 1 segment of lunges!

Lunges will be completed in 20′ segments across the gym, 10 total traverses. Start with toes behind the near line and finish by lunging your heels beyond the far line. Turn and repeat. It might be tempting to cut it short and walk over the line, but hold the standard on each segment.

Scaling Option A
800m Row
160′ Suitcase Walking Lunge

Scaling Option B
650m Row
120′ Walking Lunge (bodyweight)

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CrossFit Group Class Programming Template (WK7/8)

The ladies podium at the RAD Acid Athletics event Friday night, Toni, Steph M and Coach Lizzy took the top three times for this event and earned themselves some sweet prizes

Risham’s video for generation records

Hi guys, Risham (Rish) here. I recently created a video series for Generation Records, in which we invite guests to the store to walk us through their musical/artistic journeys. The first episode shared here (starring drummer Elliot Hoffman of Car Bomb) came out a few months ago and we’re almost done editing the second episode, with a few exciting shoots/guests upcoming.

Generation Records, a musical Mecca for lovers of all genres but especially punk/hardcore/metal, is one of the last few independent record stores remaining in the West Village. This passion project helps me do what I can to support an iconic cultural institution. Stop by the store if you get the chance; we’re at 210 Thompson Street. Thank you so much to CFSBK for sharing this with the community, and to any who watch it. See you at the gym.