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)

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
5-10 Tempo Push-Ups @ 20×1
15 Tuck-Ups or V-Ups
1 min Sandbag Bear Hug Hold
400m Jog

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

FLOATER STRENGTH

A. Pause Bench Press 3×8, Across
B. Front Squat 3×5, Building
C. Sumo Deadlift 4×6-8, Across
D. Hang Power Clean or Hang Power Snatch 5×3, Building

Notes
Tomorrow is Open WOD 26.2: DB overhead walking lunges, DB snatches, pull-ups, chest to bar pull-ups, and ring muscle ups.

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 )

Nate and Coach David looking groovy last week at FNLs

Come to Friday Night Lights tonight!!!

Tonight we’ll be running 4 heats of 26.2 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 80s 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 12 FNL theme: 80s 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.