Workout of the Day

“BASELINE”

For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or Bar Muscle-Ups

Notes
We did this workout on 4/30/25 and 12/16/2024!

Improvements in our fitness (work capacity across broad time and modal domains) should not be based on opinion. Retesting workouts is one way we measurably evaluate if our training inside the gym and recovery and lifestyle habits outside of it are delivering the results we’re aiming for.

If you’ve done this before, look over your training notes. Can you hold the movement standards and beat your previous time? Or, if you were scaling, possibly perform the workout as prescribed today?

This is one workout of many you’ll do this year, and as such, it’s just one data point. Give it your best, reflect, and then move forward!

Intent: < 7 min. Start at the top and work your way down. Pull ups can be strict or kipping, athlete’s choice.

Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion.

ASSISTANCE

3-5 Rounds for Load and Quality
4 Weighted Strict Chin Ups OR 8 ea Three Point DB Row
6-8 ea Single Arm DB Bench Press @ 30×1
6-8 ea Single Leg DB RDL
16 Alternating Seated Pike Overs, 8 ea

Notes
Start with moderate loads in round 1. Then make sure at least 2 of your sets today are RPE 8.5+

Athlete’s choice on the upper body pulling movement.

If balance is prohibitive on the RDLs, use a rig for light support. You can use one DB/KB in the contralateral hand, or use one weight in each. If you’ve never tried this with the top knee bent, give it a go today!

The pike overs are all about hip flexor strength, “compression” of torso to legs, and body control.

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(Bridge cycle 12/22-1/4 )

“To burpee… or not to burpee… THAT is the question”

Workout of the Day

PARTNER METCON

For Time

10,000m Bike

AND

10 Rounds (5ea)
15 Wall Ball Shots
200′ Dual KB Farmer Carry

Notes
In this workout, BOTH partners are working at the same time.

Partner A will complete 1 round of 15 Wall Balls and a 200 foot carry, while Partner B is accumulating distance on the bike. Then switch places: Partner B does 1 round while Parnter A bikes. Continue in this fashion until both tasks are complete.

If you finish one element before the other, simply continue trading off with what you have left until it’s done!

Challenge yourself on the wall ball weight/height and the carry weight.
Grit it out on the bike and share the work.
Ride into your bright 2026 future with your CFSBK community!

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(Bridge cycle 12/22-1/4 )

The final class of 2025!

New Training Cycle starts 1/4

Monday 1/5/26 – Sunday 3/1/26
This 8 week cycle will kick off the year and take us into the first week of the CrossFit Open. We’re so excited for another year of hard workouts, aren’t you!?

Weekly Biases
Monday: Varied
Tuesday: Olympic Lifting + Squats
Wednesday: Gymnastic Skill/Capacity and Assistance
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

On Mondays, Thursdays, and Saturdays, we’ll utilize classic CrossFit variance. Expect to see longer duration monostructural and mixed modal workouts, high intensity intervals, partner workouts, and occasionally working with Open-style schemes of changing skills or weights. As we like to say… “Type 2 Fun!”

Tuesday:
This day will be dedicated to Olympic weightlifting and squats…
Weeks 1,3,5,7: Clean and Jerk Variations / Front Squats
Weeks 2,4,6,8: Snatch Variations / Back Squats

Throughout the cycle, we’ll employ some lifting complexes as well as repeated sub-maximal efforts on a timestamp. The squats will generally be low volume, tough effort sets.

Wednesday: Gymnastic Skill/Capacity and Assistance

This day will generally be centered around a gymnastic movement and have three sections: 1. skill-specific warm-up 2. workout that combines the gymnastic movement and lower skill aerobic component 3. assistance work specific to the movement.

Progressions and scaling options will of course be available so athlete’s can work appropriately at the edges of their abilities.

We’ll cycle through a different skill each week. Expect to see kipping pull-ups, handstand push-ups, toes to bar, bar muscle-ups, etc.

Friday and Sunday: Floater Strength Days

Round out and/or make up missed strength elements from the week . If you have a continued goal that you want to make progress on, this is also a great day to spend time on it.

These days will incorporate a second segment (metcon or assistance).

Workout of the Day

Open WOD 17.1 / 21.2

For Time
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time Cap: 20 Minutes

Notes
Whether or not you were lucky enough to hit this one in 2017 or 2021… let’s close out 2025 with it! 😈

This workout is a tough mental and physical grind. Top 5% athletes in the Open finished this under 14 minutes, with average times being much closer to the timecap. Commit to your effort for the long haul, work hard, and make yourself proud!

DB: 50/35/20# — Scale to a load you could do at least 10 unbroken reps with.
Box: 24/20″ — For further scaling, a step up and over the box is permitted with both feet touching the top.

Snatch: Rep is credited when knees, hips, and elbow of working arm are fully extended. The middle of the DB is in line with or behind the body when viewed from the side.

BBJO: Athlete faces the box, chest and thighs touching the ground at bottom of the burpee. Two foot take off to jump on the box. You may jump completely over the box, but feet must go over, not around. Rep is credited when both feet are on opposite side of the box.

If the BBJO is a particularly challenging movement for you, consider scaling to 10 or 12 reps per round, rather than 15. We encourage this scale before removing the push-up from the burpee.

Check the video link above for full movement standards from the Open.

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(Bridge cycle 12/22-1/4 )

Sasha and some of our “newest” members in 2025

67,503 Check Ins in 2025

In 2025, members of our community, visitors, brand new and old friends walked into our gym over 67,503 times. That’s over sixty-seven thousand times people chose to make CFSBK part of their day. Some of those check-ins were nervous or even took a lot of bravery to get here. Some felt like seeing your favorite people in your home away from home. Some were routine, some felt magical, while others left you humbled but determined. But for all of us at CFSBK, each visit was an opportunity to put a brick in the wall of our fitness and to find a friendly, fun corner of the world to get fitter with great people. We just want to say thank you to everyone who contributed to the magic of 2025 by making the decision to walk through our doors. We’re so excited for 2026 and so grateful to serve our incredible community in the new year!

Happy new year from everyone at CFSBK!

17.1 Standards

Workout of the Day

STRENGTH

Pause Front Squat
3 x 5, building or across
*Pause for 2 secconds at bottom

Notes
After 2-4 warm up sets, perform 3 work sets of 5 reps, either building in load across sets or holding the same weight for all sets. Pause for a full two seconds in the bottom while maintaining an upright torso, strong brace, and active elbows.

Prioritize position and control over load. The pause should be stable and balanced, not relaxed. Drive smoothly out of the bottom without bouncing or losing posture.

METCON

EMOM x 9 MIN
1. 40 sec Strict T2B/Knee Raises
2. 40 sec Hollow hold
3. 40 sec Sit ups

Notes
Strict Toes-to-Bar/Knee Raises: Move with control and full tension. Avoid swinging and focus on pressing down through the bar while lifting with the core. Scale to partial ROM or knee raises or reduce time if strict form cannot be maintained.
Hollow Hold: Maintain a strong hollow position with lower back pressed into the floor and ribs down. Break early if tension is lost rather than letting the shape collapse.
Sit-Ups: Perform smooth, controlled reps with consistent breathing. Avoid rushing and use the remaining time to reset before the next minute.

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(Bridge cycle 12/22-1/4 )

Matt setting up for some front squats

Coven Tonight!

Kick off 2026 with goals you actually feel excited about. Come learn road-tested tools to craft and implement habits and goal-setting strategies to empower your winter with inspired, joyful action. You will leave class catalyzed with a plan you can act on! Join Coach Clay for a fun evening of learning both folk ritual traditions and modern research-backed tactics for conjuring up a magical New Year.

Workout of the Day

STRENGTH

Strict Press

Heavy 3
-then-
AMRAP @ 70%

Notes
In a total of 6-8 sets, build to a heavy set of 3 with full control and no leg drive. Prioritize a strong setup with tight glutes, braced midline, and a vertical bar path. The final heavy set should be challenging and technically sound, not a grind with loss of position.

After your heavy triple, perform an AMRAP at 70% of that top set. Reps should be smooth and repeatable with consistent tempo. Stop the set when bar speed slows significantly or posture breaks down. Focus on quality pressing and shoulder stability rather than pushing to failure.

The press is typically the lightest of our “slow” barbell lifts (squat, deadlift, bench, press), so don’t be afraid to employ the fractional plates today!

Example:
35×8
55×6
65×4
70×1
– – –
75×3
80×3
82.5 x 3
Then, AMRAP @ 58#

ASSISTANCE

3-4 Sets
10-12 DB Reverse Flies
12-16 Bicep Curls
1:00 Handstand Hold

Notes
DB Reverse Flies: Light to moderate loads and move with control. Emphasize squeezing the shoulder blades together without shrugging or swinging the weights.
Bicep Curls: Choose a load that allows full range of motion and steady tempo. Keep elbows fixed and avoid using momentum to move the dumbbells.
HS Hold: Focus on stacked alignment with active shoulders and a braced midline. Break as needed to maintain quality. Scale to wall-facing holds, box pike holds, or shorter intervals if alignment cannot be maintained.

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(Bridge cycle 12/22-1/4 )

David and Gilles tossing them sandbags

Please bring training shoes separate from your snow shoes to gym 🥾👟

In an effort to keep our floors as clean as possible for all of us who do burpees on them, please wear a different pair of shoes to the gym than the ones you train in. This is just while there’s snow, salt, and general grossness outside. We’ve got seating for you to change at the roll-up gate in each gym. Thank you!

2025 Member Feedback Form

Another year in the books, folks! We appreciate every member of the CFSBK community and want to give you the opportunity to let us know how we’re doing and how to better support you in 2026. Please take a moment to fill out the member survey above and our team will review every entry!

2025 CFSBK Member Feedback Form

Workout of the Day

FLOATER STRENGTH

A. Split Jerk, Heavy 3
B. Deadlift, 4×3 @ RPE 7-8
C. Back Squat, 4×3 @ RPE 7-8
D. Strict Chin-Ups, 4×3 @ RPE 7-8

Notes
Tomorrow we have Strict Presses plus assistance work.

Split Jerk: From the rack!

DL + BSQ: Take 3-5 progressive warm-up sets to find a set of 3 reps that feels like RPE 7-8. This means technically sound, challenging sets with 2-3 reps in reserve.
Ideally you’ll do 4 sets of 3 across at the same weight, but it’s also okay to add or subtract a bit if needed to hit the intent.

Chin-Ups: Weighted, bodyweight, foot assisted, etc. Perform some paused ring rows, lock offs, or negatives to warm up and then aim for 4 tough sets through full range of motion.

METCON

For Time
75-60-45-30 Double Unders
25-20-15-10 Tuck Ups

Notes
DU: Maintain a relaxed, efficient rhythm. Stay tall with light, quick jumps and calm hands. Break early to avoid long rest periods and missed reps.

Scale:
50-40-30-20 DU
90-75-60-45 Single Unders

Tuck Ups: Move with control and full range of motion. Keep the lower back pressed to the floor and avoid rushing reps. Breathe steadily and aim for smooth, repeatable sets rather than sprinting early. Scale along the progression in this video if still working on positional strength and coordination!

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(Bridge cycle 12/22-1/4 )

flier by Liz M

Save the date! On 1/24 we’ll be hosting our 11th annual CFSBK community art show. Here is where we showcase all the amazing and talented artists in our community!

Calling all artists

Do you make any art as a hobby? Professionally? Can you dance or sing? Are you interested in flexing your creative muscles? If yes to any of these, consider participating or at least attending the 2026 art show! This is a great opportunity to see the skills of your fellow CFSBKers in what is THE CrossFit/Art event of the year. Each year we have live music, live tattooing and tons of mixed media art from the community for the community!
If you’re interested in showing your work, please email JB at CFSBKCommunity@gmail.com

Volunteers Needed for Our Art Show Setup and Breakdown

We’re gearing up for our 11th annual community art show, and we’d LOVE your help bringing it to life and putting it to bed!

When: Saturday January 24th
Setup Time: 2:00 PM – 6:00 PM
Breakdown Time: 10:00pm-11:00pm (more hands the faster we’ll be done!)
Where: Our magical 597 location

We want YOU! No special skills required – just bring your awesome self to help setup or breakdown, or do both! Just drop a quick email to JB at cfsbkcommunity@gmail.com and say “I’m IN!”

Workout of the Day

STRENGTH

5 Sets, Building:
1 Snatch + 1 Overhead Squat

Notes
Take 2 warm up sets at light load and then 5 work sets building in weight on the complex. Aim for crisp reps, RPE 7-8. There will not be time to max out today. You should simply try to work up to or heavier than the load you’ll use in today’s metcon.

Snatch can be power or full, athlete’s choice!

METCON

For Time:
50 Push-Ups
30 Calorie Row
10 Snatches (165/115#)

Notes
While not quite a sprint, this should be a relatively fast workout that challenges our technique under fatigue.

Snatch: Intended to be power, but can be executed anyhow to get the weight from ground to overhead.
+/165#/135/115/95/75/-
Heavy load. Deliberate singles.
~75-85% 1RM

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(Bridge cycle 12/22-1/4 )

Another year in the books, folks! We appreciate every member of the CFSBK community and want to give you the opportunity to let us know how we’re doing and how to better support you in 2026. Please take a moment to fill out the member survey above and our team will review every entry!

2025 CFSBK Member Feedback Form

Workout of the Day

ASSISTANCE

3-5 Rounds:
100′ Sled Push
30 sec L-Sit
1:00 Bike, Row, or Jog
30 sec each Adductor Side Plank

Notes
Move with intention, especially on the core pieces.
Use the cardio minute to reset breathing, not spike intensity.
Sled Push: Use a moderate, repeatable load. Maintain a tall, braced posture and steady steps. Movement should be smooth and continuous, not maximal.
L-Sit: Keep toes in line with or above hips. Scale to single knee bend OR both knees tucked.
Adductor Plank: Maintain stacked hips and a long spine. Scale by assisting with bottom leg OR bend the knees and place shin on the bench.

METCON

3 Rounds
1:00 Shuttle Runs (40′)
1:00 Rest
1:00 Sandbag Ground to Shoulder
1:00 Rest

Notes
With only three rounds of work here and a good amount of rest, bring the intensity right away!

Shuttle Run: 1 rep = 40′ = down and back across the far tape lines.

Choose a heavy bag for you and focus on efficiency:
-Set up: bag between feet (not in front)
-Hands scoop under bag
-Get low, get braced
-Lap it and bring feet under hips
-Drive through legs and hips
-Don’t pull from the arms or heave from the shoulders

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(Bridge cycle 12/22-1/4 )

Thea on deadlift, Front Squat Push up triplet at 155lbs

THE 2026 DOGS OF CFSBK Calendar will arrive January 3rd

There’s still time to order your CFSBK x PupStarz Rescue Doggie Calendar

Photographs by Aaron Weiss.

Calendars are $40 and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs, cats and bunnies since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.

Workout of the Day

The 12 Rounds of Fitness!

12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…

1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)

Notes
Time Cap: 32 minutes. This is the same workout we did last year — try to beat your score!

In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then 1 wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
In round 4 perform 4 DB Push Press, 3 DB Thrusters, 2 burpees, 1 wall walk.
Continue in the same fashion, adding a new exercise each round.

As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.

Scaling Ideas!
Pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.

Wall Walk:
A. Partial range of motion
B. Angled hollow body inversion hold x 10 seconds
C. Box Piked Handstand Hold x 10 seconds

Knees to Elbows: Straight arms throughout. RX’d movement is the knees touching the elbow joint, not the triceps/upper arms. Scale to hanging knee raise with knees above hips.

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(Bridge cycle 12/22-1/4 )

Happy Holidays! As a special gift to our community check out most of our beloved staff when they were still young and innocent.

Photo Guide
1. Grace & Coach Steph
2. Coaches Katie & Clay
3. Coach Whitney & Savannah
4. Justin & Liz M
5. Leah & Lago
6. Emily & coach Avery
7. Sasha & Andrew
8. Coaches Jeremy & Erick
9. Suzanne-Michelle & Charlie
10. Coach Brett & Amy
11. Luis & Frank
12. Coach Phil & Erin
13. Coaches David & Lizzy
14. Coach Grant & Tim

Workout of the Day

STRENGTH

Deadlift
4×3 @ RPE 7-8

Notes
Take 3-5 progressive warm-up sets to find a set of 3 reps that feels like RPE 7-8. This means technically sound, challenging sets with 2-3 reps in reserve.

Ideally you’ll do 4 sets of 3 across at the same weight, but it’s also okay to add or subtract a bit if needed to hit the intent.

Example:
95×8
135×6
165×4
185×2
195×1
– – –
205x3x4

METCON

5 Intervals of

In 1:30:
60 Double Unders
Row for Calories in remaining time

Rest 1:30

Notes
Intent is to have at least 40 seconds to row in each interval. Scale the rope as needed and be mindful in your transitions to maximize work time today.

Set yourself up mentally and physically to work hard across all 5 intervals today.

DU < 40 sec
30 DU
10 Attempts
75 Single Unders

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(Bridge cycle 12/22-1/4 )

January 2010. Our final winter in the Brooklyn Lyceum. For two years, even though we were indoors, there was no heat all winter aside from a few very ineffective propane heaters given the size of the space. CFSBKers stayed bundled for all or most of class. Here’s a very chilly Tamar, wearing a hat and gloves to protect her hands from the freezing barbells. (they would get so cold!)

Today is a half day!

Here is this week’s schedule:

Wednesday, December 24th Christmas Eve 🌠

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6am-1pm
Hybrid Access from 5am

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Thursday, December 25th Christmas Day 🎄

Group Class (25 cap)
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym
9am-12pm
Hybrid Access from 6am

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Friday, December 26th

Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
8am-12pm
Hybrid Access from 6am