Workout of the Day

EMOM x 30 Min for Reps
A. 30 Sec Bike (cal)
B. 30 Sec Row (cal)
C. 30 Sec Double Unders

Notes
Track back to 1/9/25. Simple on paper, special in reality!

Start at 80-85% aerobic effort and note RPMs on the bike and Cal/Hr on the row you can hold. This will likely feel a bit “too easy” for the first couple of rounds. Ride those paces through the first half, and if all is well, turn the dial up little by little on the back half.

Score = total number of reps completed in 30 min: calories on bike + row and number of DU’s. You might keep a whiteboard off to the side and after a full round write down your numbers for each station.

Goal is to have a consistent output across 10 rounds (within 1-2 calories and within 5 or so DU’s), knowing that effort will increase as fatigue accumulates.

DU Scaling: 30 sec practice for at least 5 rounds, then you can opt for single unders!

CrossFit Group Class Programming Template (WK8/8)

Find the light (on Degraw Street)

Sign up for “Murph” on 5/26!

This year will be our 18th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning  with the CFSBK community. There will be grilling, a potluck, some games, good times and a hard workout. Sign up for heats of the will go out soon as well as calls for volunteers to help with the grill, set up or breakdown.

The workout:

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.

Who was “Murph” and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Register here (scroll to the end of the page for all heats)

Workout of the Day

“Grettel”

10 Rounds For Time
3 Clean-and-Jerks @ 135/95#
3 Bar-Facing-Burpees

Notes
This workout came on the scene during the CrossFit Games Semifinals events in 2021. The fastest athletes in the world did it in around 3 minutes. Ouch!

Use all the technique work you’ve done in the past 7 weeks to support you today. Don’t just grip it and rip it. Be deliberate and make each rep as crisp as possible, keeping the bar close. Efficiency on the first 5 rounds will pay you dividends on the back half.

Intent < 9 min. Scale to a moderate load you’re comfortable moving quickly, either cycling the barbell or doing quick singles.

Burpees: Chest and thighs touch the floor at the bottom of the rep, with the athletes body perpendicular to the bar. You may step in/out from the burpee and a two foot take off and landing are not required, but you must have both feet in the air at the same time to get over the bar — jump, don’t step.

Scale by removing the push-up and/or stepping over the bar.

CrossFit Group Class Programming Template (WK8/8)

Carolyn Z leading the charge during a Diapers & Dumbbells workout

Justin Medeiros and Tia-Clair Toomey RIP through GRETTEL in 2:49 and 2:47 respectively

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-10 sets x 1 rep
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2

Notes
Tomorrow we have power clean and jerks and burpees.

C&J: Start light and build in weight to a relatively heavy single or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages. If things are feeling crisp, go for a new 1 rep max!

Lunges: Use the same weight as last week for 2 extra reps per set today. Rest between sides as needed.

Squat/Bench/Deadlift: For the final two weeks of this cycle we will be doing doubles! You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8/10 or higher, with 1 rep left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement. Strict pull-ups or chin-ups are a great choice today.

METCON

AMRAP 7 MIN
7 Chest to Bar Kipping Pull-Ups
14 Box Jumps (24/20/16″)

Notes
Intent: 5+ Rounds

Pull-Up Scaling: Choose a variation you can perform in 1-2 sets consistently.
A. 4 CTB
B. 7 Kipping Chin Over Bar
C. 4 Strict, bodyweight
D. 4 Strict, toe assist

Box Jump: Scale to a height that allows you to “cycle” your jumps relatively quickly today, 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!

CrossFit Group Class Programming Template (WK7/8)

Sam, Brenna and Farzane color coded with their air bikes!

Saturday, May 10th: Butterfly Pull-Up Clinic

Workout of the Day

Every 6 min x 4 Rounds, with each round for time:
10 Back Squats @ 225/155/105#
550m Run

Notes
Lift heavy, run fast! Today is straightforward and should deliver a potent effect if we approach correctly. The goal is to do each round as quickly as possible and have our round times be pretty similar. You will not have complete rest. Hold back a bit in round 1 so you have plenty of fuel in the tank for the rest of the workout.

Squats: RPE of about 7/10 on the first set. The weight is nowhere near maximal, but substantial enough that you need to respect it, especially under the accumulated fatigue that will occur. Ideally the whole workout is unbroken, but it’s ok to break up in the later rounds in order to maintain technique and safety!

Run < 3:20 (10 min mile pace). Scale to 400m or 270m to stay within that timeframe if needed.

Orthopedic substitute for running is 600m Row or 1500m Bike, keeping the above time guidance in mind.

CrossFit Group Class Programming Template (WK7/8)

Strong Sets Comedy show from 2022

NEXT WEEK! Our 5th annual Strong Sets Comedy show @ CFSBK

Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Doors: 7:30pm
Show: 8pm
Drinks: BYOB

Purchase a ticket here!

100% of income goes to performers
Full performers list to be released shortly

Workout of the Day

ASSISTANCE

3-5 Progressive Rounds for Load & Quality
Strict Pull-Ups x Max Reps -1
Contralateral Single Leg RDL x 6 ea
Tall Kneeling Landmine Rotation x 12 alt/6ea
Row or Bike x 1 min

Notes
Start with light loads on the RDL and Landmine rotation, and work up in weight through the sets.

Pull-Ups: Leave just 1 rep in the tank on each set. You can go to failure on final set if desired!

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2, or something similar, with 10-20 sec between.
0 body weight reps: perform 5 box pike or toe assisted.

FLOATER STRENGTH

A. Power Clean and Push Jerk, 8-10 sets x 1 rep
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2

Notes
Tomorrow we have running and back squats.

C&J: Start light and build in weight to a relatively heavy single or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages. If things are feeling crisp, go for a new 1 rep max!

Lunges: Use the same weight as last week for 2 extra reps per set today. Rest between sides as needed.

Squat/Bench/Deadlift: For the final two weeks of this cycle we will be doing doubles! You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8/10 or higher, with 1 rep left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

CrossFit Group Class Programming Template (WK7/8)

MAY 2025 MEMBERS OF THE MONTH: THE BHORRA BROTHERS, ADITYA & NITYAH

Interview by JB

Whether they’re tackling Murph, hitting up Open Gym, or just showing up with good vibes and just the right amount of sibling rivalry, Adit and Nit make the gym a better place to be.

Born in Mauritius and now deeply rooted in Brooklyn, they each found their way to CrossFit South Brooklyn through stories – some mythical (a car being lifted by CFSBKers) and some personal (a brother’s convincing pitch). Since joining, Nityah in 2019 and Aditya in 2020, they’ve become integral parts of the community. Whether chasing strength milestones or simply enjoying the work they’re putting in, they show up with friendliness, drive, and positivity.

They remind us what makes this place special: community, commitment, and fun. We’re so lucky to have you both. Congratulations!

Name (and any nicknames):

A: Aditya Bhorra, Adit

N: Nityah Bhorra, Nit

Where were you born, and where did you grow up?

A: I was born in Mauritius, moved to Queens, NY when I was 13

N: I was born in Mauritius, moved to NY about 16 years ago

How long have you been CrossFitting, and how did you find your way to CFSBK?

A: I joined CFSBK in 2020. I have to credit my brother, who sold it to me very well, even though it was a tough sell, as I loved the gym I attended for 6 years prior. 

N: I joined CFSBK in 2019, can’t believe it’s been 6 years already. Funny story – I was hanging out with a few friends when one of them told me about someone in the neighborhood who parked their car in front of CFSBK (definitely not a parking spot). When they came back, the car had been moved up the block. Apparently, a few CFSBK members just lifted it and relocated it themselves. I thought that was pretty badass. Not sure if it’s a true story or David’s great marketing skills, but I ended up taking the CrossFit intro class with David the following Sunday and signed up for Foundations with Chris Fox right after. It was such a great introduction to CrossFit!

What keeps you coming back to CFSBK?

A: The coaches and the community play a big role in making you want to spend time at the gym. It almost feels like a hangout spot. I put my phone away (which I hardly do outside) for the full hour, connect with the peeps in class whom I’ve become friends with outside of the gym. And getting stronger is also pretty cool. 

N: The coaches are the best. The programming is great, which makes the classes a lot of fun. And of course, the community. 

What does CFSBK mean to you?

A: CFSBK is my dojo, it’s where I come to work on my physical and mental health. 

N: I can’t live without it, I’m moving from Park Slope and my new place had to be within a 15-minute radius from CFSBK.

How has the gym changed your life?

A: I will cheat and copy my brother on this one, discipline, and getting stronger.

N: Discipline!

Can you share a memorable experience or achievement from your time at CFSBK?

A: Deadlifting 315 LBS seemed unattainable considering my body weight, but it was very satisfactory when I was able to push the ground down and lift the barbell up.

N: Finishing Murph before my brother last year haha

What are your current fitness goals?

A: Benching 225 LBS, I cannot wait to join the 2 plates club.

N: Kipping ring muscle-up

Program your dream workout:

A: I would say Murph is my favorite workout, it’s a long and slow burn with beers and burgers in hindsight. Couldn’t ask for anything dreamier 

N: Partner workout – 10 rounds for time: 50 Double unders, 10 pull-ups, 5 hang power cleans

Program your nightmare workout:

A: 2,4,6,8,10,8,6,4,2 Finish out with a one-mile run of: Burpees + Front Squat 

N: 21, 15, 9 Heavy thrusters + echo bike + HSPU

Favorite and least favorite lift:

A: Favorite – Bench. Least favorite – Overhead squat

N: Favorite – Cleans. Least favorite – Snatches

How do you spend your time outside of CFSBK? Do you have any hobbies?

A: I spend a good amount of time going on walks. Try out new restaurants and coffee shops with friends. I like to shop for clothing, furniture, art.

N: I spend a lot of time with my friends and family. I also regularly check out museums and live shows and try to travel as much as possible. 

What are you currently recommending (books, shows, food, etc.)?

A: I highly recommend trying out the Martini from Chelsea Hotel. Just don’t reserve an early class in the morning.

N: I can’t get enough of the bacon, egg and cheese focaccia from Radio Bakery! Also, highly recommend the podcast “Feel Better, Live More” by Dr Rangan Chatterjee

Any advice for new CFSBKers? 

A: Go light and get the form right!

N: Listen to your coaches and just show up!