Workout of the Day

Back Squat
1 Rep Max

Notes
Establish a 1 rep max today. In this training cycle, we will be following a “5/3/1” template. This protocol uses percentages based off 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 squat. And write down what you did!

We last tested a heavy single (BSQ or FSQ) on 12/17/25 as well as 6/23/25. You can use those exposures as guidance if appropriate.

If you are not 110% sure you’re standing up your rep, use two spotters. Your coach will review how to spot a heavy squat in class.

Newer lifters (less than 1 year of consistent squat exposures) are recommended to find a heavy weight but not fail today. They may also opt to perform a heavy triple instead.

Expect a thorough warm-up and review on bracing and how to approach the test. If we finish early there also be a cashout

(Programming Template: Week 1/8 )

Photos from 26.3 Friday Night Lights by RJ are up on our Flickr!

Submit your 26.3 Scores by 8pm!

Do not forget to complete and submit your 26.3score by 8pm today. If you still need to do it, we have scorecards at the front desk. Ask a gym buddy and get’r done!!!

The Art & Science of Warming Up Your Lifts (for 1RM Testing)

Today we’re providing examples for 6 different target weights based on today’s programming. Use these as jumping-off points for your own numbers, but over time you’ll find what works best for you individually.
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# of sets: Typically 5-7 warm-up sets prior to your 1RM attempt. More runway means more chances to prime the movement and gradually acclimate to heavy loads.

Weight jumps: Go from larger to smaller as you approach your max. The sets closest to your max should be small jumps where you can just “taste” those heavy loads and not let them fatigue you.

Rep ranges: Keep reps low across the board. You’re not here to accumulate fatigue, you’re here to get ready to lift as heavy as possible.

Perceived exertion & time: Your first few sets should not be challenging. Rest adequately between sets, especially as you get close to your max. 3-5:00 is not an unusual rest period for this kind of work.

WHAT IF I HAVE NO IDEA WHAT I’M DOING!? Add weight conservatively set by set, doing 2-3 reps, until you feel like you’re approaching something heavy. Stop before you lose your confidence to hold mature positions.

Example Progressions

Here are some examples working up to given weights. If you hit that target and have more room, keep going.

1RM of 75 lbs
35 x 5 / 45 x 3 / 55 x 2 / 65 x 1 / 70 x 1 / 75 x 1

1RM of 100 lbs
45 x 5 / 65 x 3 / 80 x 2 / 90 x 1 / 95 x 1 / 100 x 1

1RM of 150 lbs
95 x 5 / 115 x 3 / 130 x 2 / 140 x 1 / 145 x 1 / 150 x 1

1RM of 200 lbs
135 x 5 / 160 x 3 / 180 x 2 / 190 x 1 / 195 x 1 / 200 x 1

1RM of 250 lbs
135 x 5 / 175 x 3 / 205 x 2 / 225 x 1 / 240 x 1 / 250 x 1

1RM of 300 lbs
135 x 5 / 185 x 3 / 225 x 2 / 255 x 1 / 280 x 1 / 295 x 1 / 300 x 1

Workout of the Day

STRENGTH

4-5 Progressive Sets
A1: Single Arm DB/KB Bench Supported Bent Over Row x 6-10 ea
A2: 1/2 Kneeling Windmill x 6-10 ea


Notes
Complete 4–5 progressive sets, building load while maintaining control and full range of motion.
Rows: Keep the chest supported, pull the elbow toward the hip, and control the lowering phase. Avoid twisting through the torso.
Windmills: Move slowly and stay stacked through the shoulder while keeping the core engaged and hips stable.

METCON

EMOM x 20 MIN
A. 40 sec Shuttle Run
B. 10-15 Kipping Knees to Elbow
C. 40 sec Bike
D. 40 sec Sandbag Carry

Notes
This EMOM is about consistent effort for all 5 cycles. Choose a rep count on the TTB that allows you to finish with time to transition.

Shuttle runs: Quick and controlled with efficient turnarounds.
Knees to Elbows: Keep the arms straight and use the lats to press down. Knees touch elbows, not triceps. OK to break into 2-3 sets. Scale to 10-15 knee raises if full range of motion is not there yet.
Bike: Aim for a steady effort rather than a sprint.
Sandbag carry: Stable and controlled while maintaining steady breathing and sound bracing mechanics.

(CrossFit Open Season)

Jeff going chest to bar

Workout of the Day

26.3

For time
2 rounds:
12 burpees over bar
12 cleans, weight 1
12 burpees over bar
12 thrusters, weight 1
2 rounds:
12 burpees over bar
12 cleans, weight 2
12 burpees over bar
12 thrusters, weight 2
2 rounds:
12 burpees over bar
12 cleans, weight 3
12 burpees over bar
12 thrusters, weight 3

Notes
Time cap: 16 minutes

Rx’d (Ages 16-54)
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb

Masters 55+
♀ 55, 65, 75 lb
♂ 75, 95, 115 lb

Scaled Masters 55+:
♀ 35, 45, 55 lb, may step over barbell
♂ 55, 75, 85 lb, may step over barbell

Pacing early is key, as this will be a 16 minute workout for most athletes! Move steadily through the burpees and avoid sprinting the first rounds. Cleans should be quick singles or smooth touch-and-go reps while maintaining good positioning. On thrusters, focus on breathing and efficient bar cycling to avoid long breaks.

Total volume
144 burpees over bar
72 cleans
72 thrusters

What it tests:
Burpee pacing to keep your heart rate under control.
Leg endurance (thrusters + cleans)
Barbell cycling under fatigue
GRIT!

(CrossFit Open Season)

Gabia lunging through 26.2 with Cody and baby Emilius supporting her through every rep

26.3 Standards and tips

Workout of the Day

ASSISTANCE

3-5 Sets for Quality
3-5 Weighted or Strict Pull-Ups
16 Hand to Hand KB Swings
60-90 sec Bike, Row, Jog, or Jump Rope Practice

Notes
Those doing the Open workouts should perform the movements for quality and rest as needed between exercises. If you are not working out tomorrow, feel free to increase your pace, loading, and intensity to maximize your training time today!

Strict Pull-Up Options:
Weighted
Bodyweight
Partner Assited
3 Negatives
5 Self (Foot) Assisted

FLOATER STRENGTH


A. Pause Bench Press 4×6, Across
B. Power Clean or Power Snatch 5×3
C. Sumo Deadlift, 4×6
D. Pause Front Squat 3×5, Building
E. Strict Press 4×5, Building



Notes
Tomorrow is Open 26.3. We have burpees over the bar, power cleans, and thrusters on the menu.

Choose one lift that best rounds out your training week. Athletes may superset with a non-interfering movement.

If planning to workout Saturday, consider going lighter and focusing on technique over intensity/load today.

(CrossFit Open Season )

Shawn C is a CFSBK legend and one of 5 of our community members competing in the 60-64 year old age group in the Open (Alongside Judy G, Gerry M, Richard G and Daniel G). So proud of these athletes stepping up to the challenge!

Come to the FINAL Friday Night Lights tonight!!!

Tonight we’ll be running 4 heats of 26.3 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 90s theme vibes and snacks, maybe judge a heat or two. It’s a lot of fun! Spectators, friends, and the gym pups are all welcome.

Week 3 FNL theme: 90s Night 💿

If you’re registered for the Open Sign up for Friday Night Lights

• FNLs are for folks registered for the Open through CrossFit HQ
• Use this link
• Or in the ZenPlanner app: Tap your initials/photo (top left, next to the kebab menu (⋮) > Events > pick your heat.

Workout of the Day

STRENGTH

Pause Front Squat 5-5-5



Notes
After 3-4 warm up sets, perform 3 sets of 5 across or building. Pause for 1 second in the bottom while maintaining an upright torso, high elbows, and full bracing. Stay tight in the pause and drive smoothly out of the bottom without bouncing.

METCON

For Time:
60 Calorie Row
120 Double Unders
60 Wall Ball Shots



Notes
Intent ~9-15 min

How fast can you go and not crash and burn? For some, this will be a sprint. For most pacing will be key to get your best time. If this is an easy number of wall ball shots for you, consider going heavier or doing a very large set as fast as you can while maintaining ROM standards. Intent on row is no more than 5 min, scale or cap accordingly.

(CrossFit Open Season )

Short Circuit with a post class pose

Looking to Sign Up for HYROX in the future — or Just Curious About It?

If you’ve been hearing about HYROX and wondering what it’s all about, this is a great place to start. Whether you’re thinking about signing up one day or simply want to try a new style of training, you’re absolutely welcome.We’ll take time to explain the movements, break down the stations, and help you build confidence at your own pace. You’ll get a feel for how HYROX training works without any pressure to perform or keep up with anyone else.

All fitness levels are welcome. Just come ready to move, learn something new, and have fun.

Workout of the Day

Every 5:00 for 5 Sets
10 Strict Barbell Press
15 Tuck-Ups/V-ups
15/12 Air Bike Calories



Notes
Choose a load you can complete unbroken or in one quick break while maintaining strong posture and no leg drive. Intent is to work same weight across in strict press with sustainable, repeatable efforts.

Move steadily through bike calories and core work.

(CrossFit Open Season )

Zak with some 26.2 Muscle-Ups

Updated CrossFit Open Leaderboards

Week 2 is in the books and here are our overall top 10 for women and men. 26.2 was a fun but tough workout with only one registrant (Danny Calanca) able to finish the entire workout. Just getting TO the muscle-ups was a big accomplishment for anyone who made it that far. Again, We are absolutely thrilled for every rep by even member of our team put up on this weeks workout. Only one more week to go.. lets the predictions commence.

See the complete leaderboards, inclusive of age and scaled categories

1. Stephanie Morris
2. Grace Brown
3. Ashley Macha
4. Carolanne Fried
5. Stephany Fong
6. Kiely Webster
7. Jill Cysner
8. Beck Seligman
9. Elizabeth Short
10. Yana Kuzmina

1. Dan Calanca
2. Sammuel Auld
3. Rich Frank
4. Stephen Fay
5. Jeff Horowitz
6. Nathan Ratner
7. Luke Pattan
8. Josh Brant
9. Erick Pinto
10. Garrick Meyers

Workout of the Day

STRENGTH A

Hang Power Clean
3-3-3-3-3

Notes
Complete 5 sets of 3 reps, building or staying across at a challenging but controlled load. Focus on a strong hang position, staying over the bar, and finishing with an aggressive hip extension. Receive the bar in a stable power position with fast elbows.

STRENGTH B

Clean Pull
3-3-3-3

Notes
After 1-2 warm up sets, perform 4 sets of 3 at the same load or building. Keep shoulders over the bar for as long as possible until triple extension has been achieved. Use (100-105%) of your clean 1rm if you have experience with this accessory. If new to this your final 2 sets should feel heavy, but your goal is to focus on positions and accelerating the bar past the knee.

(CrossFit Open Season )

Lester!

Come to Lester’s Book Launch!

Saturday 3/14 @ 4pm at the MoMA PS1 Bookstore

CFSBKer, Award-winning photographer and journalist J. Lester Feder offers, in The Queer Face of War: Portraits and Stories from Ukraine, a first-of-its-kind visual and oral history of a queer community at war. This remarkable collection of stunning portraits and moving profiles captures both the specific vulnerabilities queer people face in armed conflict and the ways they feel especially called to fight. Drawing on more than a decade of reporting in and around Ukraine, the book documents how queer Ukrainians—soldiers, medics, activists, refugees, and survivors of war crimes—have come out in unprecedented numbers since Russia’s 2022 invasion, demanding equality even as they fight for their nation’s survival.

For LGBTQ+ people, visibility is power, and these portraits and profiles are rare: recent wars have largely been fought in places where it is too dangerous to come out. At a moment when LGBTQ+ people are under attack worldwide, The Queer Face of War stands as a crucial record of queer history and a powerful testament to resistance and resilience.

Workout of the Day

STRENGTH

Pause Bench Press
3 x 6, Across



Notes
Perform three work sets, ideally at same weight. Try to make first set a challenging 6, but keep a rep or two in reserve.
Pause for at least 1 second at the chest. You may increase weight slightly from last week if you were successfully pausing for all 3 sets of 8, otherwise repeat the same loads and improve the quality.

METCON

3 Rounds for Time
550m Run

Rest 3 min between rounds

Notes
Intent < 3:30 per interval.

Each round should be a hard but sustainable effort. Aim for consistent pace across all three runs rather than sprinting the first round. Focus on relaxed shoulders, steady breathing, and efficient stride mechanics. use the 3:00 rest to recover fully and prepare to repeat a similar effor each round.

If your lap around the block will be longer than 3:30 at a high effort, consider scaling to 400m instead.

(CrossFit Open Season )

Sam looking tough AF on 26.2

Submit your 26.2 Scores by 8pm!

Do not forget to complete and submit your 26.2 score by 8pm today. If you still need to do it, we have scorecards at the front desk and 608 has the tape lines needed for the lunges. Ask a gym buddy and get’r done!!!

Friday Night Light Photoset

Photos from Friday night by RJ Adams are up on our Flickr! Please tag him and the gym if you post on socials.

Workout of the Day

FLOATER STRENGTH

Notes
Tomorrow we have Pause Bench Press and running.

Choose one lift that best rounds out your training week. Athletes may superset with a non-interfering movement.

If you missed the Open WOD, consider the superset option. Perform any variation of strict pull-up (CTB, weighted, bodyweight, foot-assisted) and use 1 or 2 DB’s for the lunge (Overhead, Front Rack, or Goblet).

If you’re messed up from giving your best yesterday, stay at moderate loads and focus on technique over intensity today.

METCON

For Time
50 Abmat Sit-Ups
50 Burpee Box Jumps (24/20/16″)
50 Abmat Sit-Ups

Notes
Intent 9-12 min

BBJ: After the burpee, perform a two foot take off, two foot landing, and fully extend the knees and hips at the top of the box. We recommend stepping down from the box today.

If you did the Open workout yesterday and feeling sore, feel free to scale down intensity and reps and focus on moving well today.

Scaling Option A
50 Abmat Sit-Ups
40 Burpee Box Jumps
50 Abmat Sit-Ups

Scaling Option B
40 Abmat Sit-Ups
40 No Push-Up Burpee Box Jumps
40 Abmat Sit-Ups

(CrossFit Open Season )

Asha, Sunny 🥴 and Rich

Some 26.2 Muscle-Ups

By Steph, Jeff, Coaches Whit and Cody!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Workout of the Day

For Time:
80-ft Overhead Walking Lunges
20 Dumbbell Snatches
20 Pull-Ups
80-ft Overhead Walking Lunges
20 Dumbbell Snatches
20 Chest-to-Bar Pull-Ups
80-ft Overhead Walking Lunges
20 Dumbbell Snatches
20 Ring Muscle-Ups

Time cap: 15min

Notes
There are a lot of movement standards and specifics for this workout. If you are registered for the Open, we highly recommend reviewing them in advance so you can have a great workout today and perform your best!

This will be a grip and shoulder stamina test with progressively harder gymnastics.

Lunges: Move efficiently, stay controlled and keep the weight stacked overhead.
Snatches: Avoid rushing, use quick singles or smooth touch-and-go sets to protect your grip.
Pull-ups: Should be broken early if needed to avoid big drop-offs later.

Manage your grip and shoulders so you arrive at the final round with enough capacity for muscle-ups.

The goal is consistent pacing and grip management, not sprinting the early rounds.

Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
♂ 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell, jumping pull-ups, then jumping chest to-bar pull-ups, then pull-ups
♂ 20-lb (10-kg) dumbbell, jumping pull-ups, then jumping chest to-bar pull-ups, then pull-ups

(CrossFit Open Season )

Madison and Eric versus 26.2 at Friday Night Lights

26.2

Campbell, Von Rohr and Cringle take on and finish 26.2 (video starts at workout)