Workout of the Day

For Time:
2000m Row
50 Lateral Burpees over a DB
4000m Bike
50 Lateral Burpees over a DB

Notes
This workout will be straightforward endurance work with a bodyweight element mixed in. It presents a good mental challenge as well. With longer duration work on the row and bike, you might try counting your strokes (up to 20, down from 20, reset), linking the rhythm of your breath with your stroke, seeing if you can catch the beat of the music, or simply cycling through some technique cues that will support your efficiency.

For the burpee, bring the chest and thighs to touch the ground, step or jump forward, and then perform a jump over the DB. Both feet must be off the ground while jumping over the DB. Some portion of both feet must clearly pass over the dumbbell (not around it).

If you can complete each machine element in under 9 minutes and the burpees in under 4 minutes, perform the workout as prescribed.

Scaling Option A
1600m Row
50 Burpees over a DB
3200m Bike
50 Burpees over a DB

Scaling Option B
1600m Row
40 Burpees over a DB (step or jump over)
3200m Bike
40 Burpees over a DB (step or jump over)

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(Group Class Programming WK5/8 )

Sunday morning CrossFit with coach Clay

Men’s 90+ Women’s 85+ Masters athletes take on the 2k Row

Today’s fitsporation comes from the oldest category of master’s athletes at the 2020 World Indoor Rowing Championships. They crushed it!

Workout of the Day

FLOATER STRENGTH

A. Squat Clean, 6-8 sets x 2-4 reps
B. Front Squat, 3×3
C. Rack Supported Single Leg Romanian Deadlift, 4 x 5 ea @ 30×1
D. Wide Grip Bench Press, 4 x 3-5
E. Strict Pull-Ups, 5 x 6-10

Notes
Tomorrow we have rowing, biking, and burpees!

The first four exercises here can be sets across or building, athlete’s choice.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.

Pull-Ups: If you missed yesterday’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.

METCON

For Time:
550m Run OR 1600m Bike
20 Deadlifts (225/155#)
40 Push-Ups
10 Deadlifts (225/155#)
20 Push-Ups

Notes
Intent <10 min. This chipper should be attacked from the beginning! Go get it.

Run/Bike < 3:00. Scale to 400m Run / 1200m Bike.

DL: Moderate; a weight that allows you to perform at least 8 reps at a time.

Push-Ups: (60 total)
A. 30/15 Reps
B. Elevated

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(Group Class Programming WK5/8 )

Today is Charlie’s Birthday! Support her Team for Kids marathon

Workout of the Day

CF Open WOD 24.3

All For Time:

5 Rounds of:
10 Thrusters, weight 1
10 Chest-to-bar Pull-ups

Rest 1 minute, then:

5 Rounds of:
7 Thrusters, weight 2
7 Bar Muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb
♂ 95, 135 lb

Notes
We’re running back this doozy from the 2024 CrossFit Open to get a little taste of those competition vibes. Whether you plan to participate or not, use today to challenge yourself, give your best effort, and cheer on your fellow athletes!

Scaled Variation:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

Scaled weights: 95/65lb, 65/45lb

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(Group Class Programming WK5/8 )

We are sad to announce the passing of one of our beloved gym dogs, Took. Took and his human Paul (as seen playing Jazz at the art show and our Nov 19′ MOTM) have been staples of CFSBK for the past 9 years. Paul brought Took back to CFSBK, one of his favorite places yesterday for some well deserved TLC from his gym family and a couple of treats and tears. Please give all your pups some extra cuddles and treats on behalf of this CFSBK legend.

The best of the best take on today’s workout

J Crouch demolishes 24.3 completing it in 9:13

Workout of the Day

SKILL / ASSISTANCE

3-4 Rounds
10-15 Sandbag Good Mornings
:30 L-Sit
1-2 min Jump Rope Practice

Notes
Rest as needed between exercises for heavy good mornings, quality core work, and productive jump rope practice!

L-Sit: Use the hardest variation possible in good form. OK to accumulate time or mix-and-match. For example: 10 sec legs extended + 10 sec single leg extended + 10 sec knee tuck.

Jump Rope: If you’re already a double under wizard, practice Crossover Single Unders today!

Here are some drills to improve Double Unders that don’t just involve trying harder…
-wrist rotations – particularly helpful if you have a dominant hand doing more work than the other
-power jump single unders (higher, tall jump endurance)
-double tap jumps (timing and coordination)

FLOATER STRENGTH

A. Squat Clean, 6-8 sets x 2-4 reps
B. Front Squat, 3×3
C. Deadlift, 4 x 3-5
D. Wide Grip Bench Press, 4 x 3-5
E. Strict Pull-Ups, 5 x 6-10

Notes
Tomorrow we have thrusters, chest to bar pull-ups, and bar muscle ups.

The first four exercises here can be sets across or building, athlete’s choice.

FSQ: Aim to go heavier than Week 1.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.

Pull-Ups: If you are missing tomorrow’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.

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(Group Class Programming WK5/8 )

No matter the year, time or place, 135lbs is always 135lbs.

Sandbag Good Mornings

Today’s workout includes sandbag good mornings. A good morning is a hip-hinge–based exercise that biases the spinal erectors by placing the load higher on the trunk. Good mornings are usually performed with a barbell held in the back rack and can be done standing or seated.

In today’s sandbag variation, the load is placed in front, which shifts some of the work down the back and adds a grip and holding component. You’ll need to actively stabilize the bag using your arms and lats.

3 easy things to focus on:

• getting a strong, stable hold on the bag
• minimizing sandbag movement through each rep
• expanding your ribs out and back as you breathe, not into the bag.

This :13 example is good, if only go a touch slower.

Workout of the Day

STRENGTH

A1. 4 x 6-8 ea Weighted Box Step Up*
A2. 4 x 4 ea KB Arm Bar

Notes
Rest as needed between exercises.

Step Up: Rack supported, Single DB Suitcase. If balance is not an issue, also fine to do dual DB. Either way, challenge the load.

Keep 1 foot on the box throughout and aim for consistent mechanical tension in that leg for the entire set. Minimize push-off from the non-working leg.

Arm Bar: Stabilize the weight and work on rotating the hips as far as possible toward the floor. Pause for a few seconds at end range on each rep. Use a load you can control.

METCON

AMRAP 10:00
4 KB Chainsaw Row – L
4 KB Chainsaw Row – R
8 KB Swings
8 Abmat Sit-Ups
6 KB Chainsaw Row – L
6 KB Chainsaw Row – R
12 KB Swings
12 Abmat Sit-Ups
8 KB Chainsaw Row – L
8 KB Chainsaw Row – R
16 KB Swings
16 Abmat Sit-Ups
…etc.

Notes
Perform the work listed above, and in the following rounds continue to add 2 rows to each side and 4 KB swings and sit-ups. Continue as far as possible up the ladder in 10 minutes!

RX loads: 32kg/24kg KB. Scale to a weight you can perform at least 10 rows unbroken when fresh. Use the same KB for the entire workout.

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(Group Class Programming WK5/8 )

COME GET YOUR STUFF!!! Every week or so we take a picture of all the things ya’ll have left behind before bagging them up for temporary storage. After a few weeks we donate all the items to VOCAL NYC. If you see something that’s yours please stop by the front desk to get assistance claiming it. You can see our entire Lost & Found Album here.

Why Sign up for the CrossFit Open, Part 2

Life’s Short, Have Fun

In part 1 of this series we discussed how the Open is a global event, in fact the largest participatory sporting event that exists and we want YOU to represent team CFSBK. In Part 2 we discussed the benefits of adopting the “Athletes Mindset” by registering and competing in the open, whether its against yourself or your gym frenemy. Today- we take a step back and look at the big picture. Life is short. Life can be hard, and in the not fun way. We only have so much time on this spinning rock so we might as well go out with a bang. The Open brings more energy, more high fives, more cheering, and more shared effort into the gym. For three weeks, we care a little more, try a little harder, and support each other a little louder.

You might surprise yourself. You might get humbled by a workout. You will definitely make memories. Show up, be brave, compete, have fun, DO THE THING.

What Is the Open?

The CrossFit Open is a three-week, worldwide competition that kicks off the 2026 CrossFit Games season.

Each week, a new workout is released by CrossFit HQ. You have from Thursday through Monday to complete it according to your division’s standards. The workouts will be run in the gym on Fridays and Saturdays.

Every workout includes multiple versions, along with gender, age, and adaptive divisions. Registration is $20 through CrossFit HQ.