Workout of the Day

Strict “Lynne”

5 rounds for max reps of:
Bodyweight Bench Presses
Strict Pull-ups

Notes
Today we will take on this strict version of a classic CrossFit Benchmark!

This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue.

Give yourself between 3-5 minutes of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

All athletes should perform the bench presses with a buddy — spotting this movement is essential under fatigue.

Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up:

Bench Press
A. 3/4 bodyweight
B. 1/2 bodyweight
C. Any load that allows for at least 7 tough reps per set

Pull-Up
A. Max reps bodyweight + band or foot assist to get to at least 7 reps per set
B. Band or Foot Assist
C. Ring Row

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(Programming Template: Week 2/8 )

Jeff flying

Saturday Quarterfinals Session Confirmed

We’ve got about 10 athletes confirmed for Saturday’s Quarterfinal session from 1-4pm. If you qualified for quarters and are looking to throw down with some other folks doing the workouts, please email cfsbkcommunity@gmail.com to let us know, there is no drop in fee.

This will be a DIY session for athletes to come together to coordinate, judge and perform the workouts of their choosing. The gym will provide scorecards and gaffer tape for floor marking.

There will be no formal Sunday session, athletes should coordinate with each other to get whatever workouts can’t be performed Saturday. Good luck ya’ll!

Workout of the Day

STRENGTH

Strict Press
65%TM x 5
75%TM x 5
85%TM x 5+

**Percentages are all of Training Max (90% 1RM)

Notes
This is our “5” week of the 5-3-1 cycle. Calculate 90% of your 1 Rep Max. This is your Training Max (TM). Use that number (TM) to find the three percentages listed above. Round to closest 5lb increment.

Example:

1 Rep Max = 135lb
Training Max (90%) = 121.5lb
65% TM = 80lb x 5
75% TM = 90lb x 5
85% TM = 105lb x 5+

Perform 2 warm-up sets. The first work set is moderate and the second work set is moderate-to-heavy.

The final set is an AMRAP and should be very hard. We expect at least 5 reps, but ideally more like 7-10+. Bring your full effort for it.

If you do not have a 1 rep max, follow the example below:

Example:

2-3 warm up sets of 5
1 moderate set of 5
1 moderate+ set of 5
1 heavy, very tough work set for as many reps as possible (7-10+)

METCON

Reverse Tabata Bike

Rest 2 Min

Reverse Tabata Row

Notes
In this workout, athletes will work for 10 second sprint intervals and rest for 20 seconds, which is 1 round.

Complete 8 rounds of this on the bike (4 min). Rest for 2 minutes. Then complete 8 rounds on the row (4 min).

With such a short time domain, these should be very high efforts for max power. On your monitor, look at your watts and create the biggest number possible on every interval.

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(Programming Template: Week 2/8 )

Loving thy lifting neighbor

The whiteboard brief has ended partners have been assigned and its time for *gasp* actual human interaction! The vibes you bring can enhance and embellish the experience at the gym. Here’s the basics on being a righteous training partner.

1. Introduce yourself The best way to learn someones name is to volunteer your own.
2. Connect on the plan What weights do you plan on working up to, which bar and warm-up weights are you thinking, who wants to go first if we’re doing heats or intervals etc
3. Active and encouraging Help with any equipment set up and breakdown, watch your partners lifts, encourage each other during the metcon
4. Be present & prepared Don’t get too distracted by the dogs, know your numbers and be ready to go when its your turn, stay off your phone(!)

This extends to your larger class ecosystem, the vibes we strive for are friendly, fun and hardworking.

Workout of the Day

STRENGTH

Power Cleans

Every 2 Minutes x 9 Sets
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (165# 1 RM):
3×105, 2×115, 1×125
3×115, 2×125, 1×130
3×125, 2×130, 1×140

Notes
Today, we’ll use wave loading for some lifting on the clock. Perform one set every 2 minutes. Within the ranges, choose loads that allow for crisp, consistent reps.

If you don’t know your 1 rep max power clean, simply follow this guidance: 3 light reps, 2 moderate reps, and 1 heavier, technically sound single. Repeat the same weights in the following wave or add a bit if things are moving well!

Cash Out

3 Rounds for Quality
10 Slider Hamstring Curls @ 20X1
30 sec each Side Plank

Notes
Rest as needed between exercises.

Side Plank can be performed on the hand or forearm. If 30 sec unbroken is easy, scale up to a star plank, making sure not to lose the height or stack of your hips.

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(Programming Template: Week 2/8 )

CrossFit Quarterfinals are this week

CrossFit Quarterfinals are here! If you qualified and plan on competing in the next stage of the season, you’ll have from Thursday through Monday (March 26–30) to complete and submit your scores.

We’d like to help coordinate getting the workouts in. Email cfsbkcommunity@gmail.com if you plan on competing so we know who’s in.

The gym is offering two free group sessions for Quarterfinals athletes:

597 Saturday 3/28: 1–4pm
597 Sunday 3/29: 1–4pm

If you’re interested in either session, let us know — if we have enough people we’ll confirm it. And if you have other plans and want to invite other qualified athletes to join you, reach out as well. The gym will also provide scorecards and clip boards.

CFSBK Quarterfinalists 🏆

The following CFSBKers placed in the top 25% of the Open and/or their age group and qualified for quarterfinals. Congrats to all those who made it!

Ashley Macha
Carolanne Fried
Dan Calanca
Erick Pinto
Garrick Meyers
Grace Brown
Jake Shapiro
Jeff Horowitz
Josh Brant
Luke Pattan
Nathan Ratner
Rich Frank
Sammuel Auld
Stephanie Morris
Stephany Fong
Stephen Fay

Workout of the Day

STRENGTH

Back Squat
65% x 5
75% x 5
85% x 5+
**Percentages are all of Training Max (90% 1RM)

Notes
Check below today’s picture for some 5/3/1 guidance.

METCON

For Time
8 Strict Knees to Elbows
24 Alternating DB Suitcase Box Step Ups @ 50/35#
8 Strict Knees to Elbows
24 DB Front Squats
8 Strict Knees to Elbows
24 Alternating DB Suitcase Box Step Ups
8 Strict Knees to Elbows

Notes
This workout is intended to be a bit of a grind. Be deliberate and don’t rush.

Box: 24/20″

DB: Tough weight. Same set for step ups and squats. You may need to break one or both DB exercises into 2 sets.

On the step up, stand all the way up with the working leg that’s on the box, extending the knee and hip before putting your other foot down. In other words, keep it as a single leg exercise.

KTE Scaling
A. 4-6 Reps
B. 8 Partial ROM reps
C. 16 Tuck Ups

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(Programming Template: Week 2/8 )

Andrew S, a CFSBK legend!

5/3/1 “5 Week”

This is our “5” week of the 5-3-1 cycle. Calculate 90% of your 1 Rep Max. This is your Training Max (TM). Use that number (TM) to find the three percentages listed above.

Example of how to find your percentages:
1 Rep Max = 200lb
Training Max (90%) = 180lb
65% TM = 115lb
75% TM = 135lb
85% TM = 155lb

Perform 2 warm-up sets. The first work set is moderate and the second work set is moderate-to-heavy.

The final set is a max effort set for as many reps as possible and should be very very hard. We expect at least 5 reps, but ideally more like 7-10+. There will be variations depending on athlete experience, neuromuscular efficiency, comfort with testing the 1RM, etc. Simply bring your full effort and wring as much out of that final set as possible.

If you do not have a 1 rep max, follow the description above: 2 warm up sets, 1 moderate set of 5, 1 moderate+ set of 5, and 1 heavy, very tough work set for as many reps as possible.

Example:
45×10
75×5
– – –
95×5
105×5
110×9

Workout of the Day

STRENGTH

A1. DB/KB Chainsaw Row, 3×8-10 ea
A2. Incline DB Bench, 3×8-10

Notes
Use a 20×1 tempo for both movements.

After a moderate warm-up set or two, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8 for your final two sets.

Rest about 1 min between exercises.

METCON

AMRAP 18 MIN
550m Run
80′ Bear Crawl
160′ Sandbag Bearhug Carry
30 sec Bar Hang

Notes
Intent = 3+ Rounds

This workout has minimal “interference,” and should feel like steady, relatively low skill effort. Keep transitions tight.

Run < 3:30. Scale to 400m.

Bear Crawl: You can keep the hips high and legs straight to bias more shoulder/overhead endurance or a quadruped position to bias more of a core challenge. Athlete’s choice!

Sandbag: Pick a heavy weight for an unbroken 160ft.

Hang: Scale by accumulating the time in shorter segments.

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(Programming Template: Week 1/8 )

2012 

Our old “Front Desk”

This was our old front desk setup, which included a fridge, small desk, and drawer, all donated by members who were looking to get rid of some furniture.

Members would sign in on a spiral notebook, and if you were paying cash there was a blue envelope where you could leave your money (essentially an honor system: you’d pay in cash and also not take the other money in the envelope). We ran a tight ship.

The black CrossFit banner was taken from one of the CrossFit Games regional events that David helped run, and it’s the same one we still have up today. That tire was also rarely used outside of sledgehammer work. It was too light to be a challenging stimulus for most adults.  There were also crates under the desk where members could leave their gym notebooks.

All told it was an unsupervised station with lots of little odds and ends, and while quaint and naively charming, it needed a massive upgrade. On top of the obvious limitations and liabilities, the main problem was that people would walk in to ask a question, or a member would need help with something, and the only people on site were the coaches who were often teaching. The front desk staff makes the member experience at the gym 10,000% better, and we are so happy we evolved from these scrappy roots.

Workout of the Day

STRENGTH

Overhead Squat
4×3, Building

Notes
Use this as a positional primer and a low-intensity exposure to our most challenging squat variant. Establish your best depth with the empty barbell. Add load as appropriate, ensuring the elbows stay locked-out, heels grounded, and midline engaged.

METCON

Every 2 min x 4 Sets
20 Double Unders
4 Power Snatches

Every 2 min x 4 Sets
20 Double Unders
2 Power Snatches

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

First 4 sets: light to moderate loads
Second 4 sets: moderate to heavier

You can build across all the sets or simply pick two weights to work at.

There is no extra rest time between the two segments.

DU < 30 sec
A. 10 DU
B. 20 sec DU Practice
C. 30 Single Unders

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(Programming Template: Week 1/8 )

Joey is a proud father watching Lucas adhere to the lockout movement standards

Nicole Carrol’s journey to 15 reps of an OHS at bodyweight

Being able to squat your body weight is a great achievement, doing it 15 times requires strength, stamina, balance and grit!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, Heavy Single
B. Strict Press, Heavy Single
C. Deadlift, Heavy Single
D. Bench Press, Heavy Single
E. Strict Pull-Up, 5 x 3

Notes
Tomorrow we have overhead squats, power snatches, and double unders.

We are testing heavy singles for percentage-based work this cycle. Perform whichever lift you plan to do most frequently. Use spotters for the squat and bench press.

It’s not recommended to superset your main lift today so you can give it 100%. If you’re choosing strict pull-ups, feel free to pick a lower body or core movement to pair.

METCON

3 Rounds for Time
15 Push-Ups
18 Abmat Sit-Up
21 Russian KB Swing @ 24/16kg

Notes
Intent 6-10 min

Maintain virtuosity in your push-ups. The KB should be light and unbroken. Keep your transitions tight to find intensity today!

Push-Up Scaling (1-3 sets)
A. 10 reps
B. 15 Elevated or Band Assist

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(Programming Template: Week 1/8 )

Safia putting in work on the erg

Colten Martins #1 26.3 Performance

Colten Martins took the top spot on 26.3 with a time of 6:20. The top women’s time was Claudia Gluck with a 6:33.

Workout of the Day

TEAM METCON

In Teams of 3 Athletes, Complete the following work, all for time:

Buy-in: 9 Rope Climbs

2 Rounds:
30 Calorie Bike
45 Power Cleans @ 155/105#
60 Front Rack Reverse Lunges @ 155/105#

Buy-out: 9 Rope Climbs

Notes
With one athlete working at a time, divide the reps as a team to accomplish each task. The rep counts listed are total as a team.

After the rope climb buy-in, complete 2 rounds of the triplet, chipping through all the reps of one movement before moving on to the next.

Rope climbs < 4 min.

If you are not able to complete a 15′ rope climb in under 20 seconds, scale the volume of reps you contribute, OR to one of the following movements. Each item listed is equivalent to 1 rope climb rep for scaling purposes:
A. 3 seated rope pull-ups
B. 1 supine-to-stand-to-supine climb
C. 3 rig pull-ups with rope footwork

Bike: Scale as needed so 30 cal < 3 min

Barbell: Choose one load that you can use for both movements.
Cleans: Quick singles or 3-5 cycled reps.
Lunge: A load with which you can perform at least 8 unbroken reps when fresh.

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(Programming Template: Week 1/8 )

Super Karl is very strong. Which means he’s harder to kill, and more useful in general!

CFSBKer Jane Brill is inviting you to the opening of her new gallery this Friday

Hi everyone! We are deeply grateful to this extraordinary community for the outpouring of support that has helped us move forward after the recent fire. Your generosity and encouragement have carried us into this next chapter.

We’d love to invite you to our opening reception for Parallel Perspectives, Six Voices at the Landmark Arts Building (548 W 28th Street, Suite 630, 6th Floor) on Friday, March 20, 2026, from 6-9 PM. The exhibition is presented in conjunction with the Outsider Art Fair.

The gallery will reopen in this temporary location at the Landmark Arts Building in Chelsea, 548 W 28th Street, Suite 630, 6th Floor. Starting March 11, the gallery will be open to the public Wednesday through Saturday, 12-6 PM.

We are also delighted to be participating in the Outsider Art Fair 2026, taking place March 19-22 at the Metropolitan Pavilion, 125 West 18th Street, just a short walk from our temporary space.

We hope you’ll join us in celebrating this new chapter and the remarkable artists we represent.

Workout of the Day

STRENGTH

Strict Press
1 Rep Max

Notes
Establish a 1 rep max today. In this training cycle, we will be following a “5/3/1” template, which uses percentages based of a training max, which is 90% of your 1 Rep Max. Don’t worry… we’ll get to the math next week! For now, focus on getting balanced, braced, and psyched up for a heavy single overhead press. Make sure to write down what you do!

METCON

AMRAP 10 Min
20 Air Squats to Med Ball
270m Run

Notes
Intent: 4-5+ rounds

Use a med ball target today such that when you make contact at the bottom of the rep, you are in a below-parallel, full-depth squat. Touch the ball on every rep you perform. Taller athletes may need to set their ball on a plate to find an appropriate target.

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(Programming Template: Week 1/8 )

Erin in her CrossFit Open shirt (after accidentally doing 26.3 heavier than the RX for her age division! Whoops!)

Today’s Workout

Is an Homage to an OG CrossFit workout with legends Chris Spealer and Zac Pine from 2008

Workout of the Day

STRENGTH

Every 2 min x 5 Sets
3 Weighted Chin-Ups

Notes
Perform 5 total sets of work. You may build in load across the sets as desired but the goal is to make all your reps cleanly rather than pushing for a max.

All 15 reps today start from a dead hang with straight arms and finish with the athlete’s chin breaking both the horizontal and vertical planes of the bar.

Advanced Option = 1-3 Strict False Grip Ring Pull-Ups or Ring Muscle Ups.
*If you can perform a 1.25xBW strict chin-up, consider working on the rings today.

PARTNER METCON

8 Rounds for Time (4 ea)
5+ Strict Toes-to-Bar
15 DB Deadlifts @ 50/35#
15/12 Calorie Row

Notes
Intent ~12-16 min

Alternate full rounds of work with a partner, aiming for sub-2 minute individual round on each effort.

TTB Scaling
3 Strict TTB
5 Strict Hanging Leg Raise (toes above hips)
5 Strict Incline TTB

DB Scaling: Reduce load for an unbroken set.

Row Scaling: Reduce reps for a tough effort <1 min

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(Programming Template: Week 1/8 )

Jeff, Jake, Rich, Jill, Beck and Steph post 26.3

CrossFit Open Final Results!

he 2026 CrossIt open is over! We had 74 athletes sign up to take on this year’s three tests. We even had 5 athletes competing in the 60-64 division! Congrats to everyone who put themselves out there and represented team CFSBK. Take some time to reflect on your Open experience, what went well, what didn’t? What lifestyle elements affected your performance. How did you react under pressure? We hope you had fun taking on these workout with your gym community and the rest of the world!

See the complete leaderboard here. 

Top 10 Rx’d Women
1 – Stephanie Morris
2 – Grace Brown
3 – Ashley Macha
4 – Carolanne Fried
5 – Stephany Fong
6 – Beck Seligman
7 – Jill Cysner
8 – Kiely Webster
9 – Yana Kuzmina
10 – Edie Shaw

Top 10 Rx’d Men
1 – Dan Calanca
2 – Sammuel Auld
3 – Rich Frank
4 – Jeff Horowitz
5 – Erick Pinto
6 – Luke Pattan
7 – Nathan Ratner
8 – Josh Brant
9 – Stephen Fay
10 – Jake Shapiro