Workout of the Day

Workout of the Day

FLOATER STRENGTH

A. 1 Power Clean + 1 Hang Squat Clean + 2 Jerks x 6-8 sets
B. Front Squat, 4-3-2-4
C. Deadlift, 4-3-2-4
D. Wide Grip Bench Press, 4 x 3-5
E. Weighted Chin-Up, 4 x 3-5

Notes
Tomorrow we have wall walks, handstand push-ups, handstand walks (!), shuttle runs, and kb swings.

FSQ+DL: Perform 3-4 warm up sets to get to a challenging work set of 4 reps. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Use a slower-down, faster-up tempo. Work sets may be building or across. This is the same programming as last week so aim to add reps or go heavier if this is your second exposure.

Chin-Up: After 1-2 warm-up sets, perform weighted reps within the range listed. Athletes can also do bodyweight reps, chin-up negatives, or foot-assisted reps.

METCON

4 Rounds for Time
25 Abmat Sit-Ups
75 Double Unders

Notes
Aim for a sub-13 min workout today, averaging at or under 3:00/round.

DU (300 total reps)
A. 50/round (200 reps)
B. 25/round (100 reps)
C. 10 Attempts + 50 Single Unders
D. 1:00 practice/round

(Group Class Programming WK3/8  )

Chris showing his sandbag some love.

Eleven-time CrossFit Games athlete Cole Sager talks Double Unders

Check out the quick video below for some helpful do’s and don’ts of jump rope technique.

Workout of the Day

METCON

AMRAP 20 MIN
16 DB Deadlifts
400m Row
16 DB Suitcase Walking Lunges (8ea)
20 Burpees

Notes
Intent: 3-5+ Rounds.

DB: 50/35/20# ea hand. Intent is to use the same pair for both movements. Heavy, unbroken efforts. Scale up or down as needed!

Row < 2:00. Scale to 320m.

Burpees < 2:00. Scale to 16 reps or 10 with push-up and 10 without.

STRENGTH

3 Sets for Load and Quality
16-20 Alternating DB Bicep Curls
12-16 Lying DB Tricep Extensions

Notes
Rest 30-60 sec between exercises. Keep the elbows still and resist the urge to use momentum. Chase that pump!

(Group Class Programming WK3/8  )

Rory getting the work in!

Come to our 11th Annual Community Art Show

Join us this Saturday, January 24th for the Art Show, celebrating the incredible talent and love for art that runs deep in the CFSBK community. The event will run from 6:30 PM to 10:00 PM and feature artwork from over 20 community members, spanning a wide range of mediums.

The evening will also include live performances such as music, short films, aerial pole acts, pottery making, tarot readings, and live tattooing!

The gym will provide wine, beer, non-alcoholic beverages, and refreshments, but feel free to BYOB! This is a family-friendly event (no pups please, as it’ll be crowded). Check out the details below. We can’t wait to see you there!

Featured Artists

Olivia Hartsell (block prints)
Katherine Akiko-Day (mixed)
Stephanie Arabagian (acrylic on canvas)
Kirsten Doyne (bead crochet)
Lester Federer (photography)
Lee Savage (new 3d miniatures of set design)
Arend Thorpe (photography)
Seth Cousins (sculpture)
Otto Von Busch x Dave Weber (ink drawings)
Patrick Lago (painting)
Mara Campione (photography)
Brett Ferguson (wood working)
Meredith Nolan (mixed)
Caleb Crain (novel timeline)
Joel Zimmer (photography)
Craig Waxman (3d reconstructions of artifacts and antiques)
Michelle Zassenhaus (painting)
Lara Antal (mixed)
David Osorio (collage)
Pragati Gunasekar (mixed)
Will Doenlen (mobile)
Ashima Chitre (painting)
RJ (photography)
Clay Claymore (mixed)
Jane Brill (film shorts)
Rory Bernstein (drawing)
Chase Harrison (mixed)

Live Event Schedule

6:30-9pm Tarot Readings with Leah (Pre-sign up here through 1/23. A sign-up sheet will also be available at the show)
6:40-9:00pm Pottery making with Hey Clay
7pm-10pm Live Tattooing with Jim Gentry
7-8pm Paul and Theo Bennett (live music)
8pm A few words from David
8:15pm Poetry & Movie Trailer from Clay Claymore
8:30pm Aerial Pole performance by Suzanne-Michelle
8:45pm Collage Contest winner announced

Workout of the Day

SKILL

Bar Muscle Ups

METCON

EMOM x 15 MIN
A. 12/9 Cal Bike
B. 4-8 Bar Muscle Ups
C. Rest

Notes
Today our conditioning element precedes the gymnastic element. More experienced athletes should work at a challenging effort on the bike and practice the skill under controlled fatigue. Those newer to the skill or building the strength foundation for it can scale back volume on the bike as needed to have consistent success on their version of the gymnastic movement.

Bike < 45 sec

BMU – Use this progression to scale:
A. Aim for big unbroken sets, staying shy of failure
B. 1-2 sub-maximal sets (ex: 2 BMU, rest 15 sec, 2 BMU)
C. 2-4 Jumping Bar Muscle Ups
D. 8 Kipping CTB Pull-Ups
E. 4 Strict/Foot-Assisted Pull-Ups + 4 Push-Ups

STRENGTH

A1. Weighted L Crunch, 3-4 x 10-15
A2. Weighted Arch Hold, 3-4 x 20 sec

Notes
Crunch: Use a DB or medicine ball. Compress the torso and reach as high as possible on each rep before lowering with control.

Arch Hold: Use light plates or DBs in each hand. Keep hands about shoulder distance or slightly wider.

(Group Class Programming WK3/8  )

Chimene crushing Bar Muscle-Ups during last year’s CrossFit Open. Charles crushing his judging duties.

Sign up for a Tarot Reading at the Art Show!

This year’s art show features several interactive components, including live tattooing, mini pottery classes, and 3-card Tarot Readings by Leah Raye from 6:30-9 pm. Readings are $15 and can be signed up for at the link below:

Register for a Tarot Reading at the 2026 Community Art Show

Workout of the Day

STRENGTH (A)

6-8 Sets:
1 Power Clean + 1 Hang Squat Clean + 2 Jerks

Notes
After 2-3 lighter warm-up sets, perform the following complex every 2-3 minutes for a total of 6-8 work sets. You may build in weight or choose one weight to work across. Aim for consistent, crisp reps.

Push jerk is suggested, but athletes confident with the split jerk can feel free to employ that variation as well. If you start to “press out” any reps, repeat that load without a press-out before going heavier.

STRENGTH (B)

Front Squat
4-3-2-4

Notes
Your legs will be quite warm from lifting already! Perform 2-3 quick, low volume warm up sets to get to a challenging set of 4. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.

Each set should be challenging today, at least RPE 8. Use your previous weeks of training as well as how you feel today to guide your loading for a productive session.

(Group Class Programming WK3/8  )

This is Coach Erick. Erick knows to keep his whole foot on the floor and shoulders slightly over the bar in the hang position. Be like Erick.

“Meet the Bar” for Cleans that don’t Crash

A classic mistake in the clean is dropping out from under the bar and allowing it to crash down into the rack. Watch this helpful 90 second video from Catalyst Athletics to learn how to improve turnover and connection to the bar in your cleans!