Workout of the Day
AMRAP 16 MIN
60/50 Cal Row
50 Alt DB Snatches @ 50/35#
40 DB Box Step Ups @ 50/35#
30 Toes to Bar
20 Strict Handstand Push Ups
Notes
Intent is to get to the HSPU with at least 2 minutes to work. Scale as needed.
If you finish a full round, start back at the row!
Row < 5 min. Scale volume.
Snatch: 1 DB, alternating 50 total, 25 each.
Step Ups: 1 DB, alternating 40 total, 20 each. May hold goblet style, on the shoulder, or behind the neck. Suitcase/farmer grip is not allowed. Rep is complete when legs and hips are fully extended at the top of the box.
HSPU: If you need to scale, pick a variation that you cannot do more than 5 reps unbroken. See below for options.
Scaling Option A
50/40 Cal Row
50 Alternating DB Snatches – 35/20#
40 DB Box Step Ups – 35/20#
20 Toes to Bar OR Knees to Elbows
20 Box Pike Handstand Push Ups
Scaling Option B
50/40 Cal Row
50 Alternating DB Snatches – pick load
40 DB Box Step Ups – pick load
30 Hanging Leg Raises OR Abmat Sit Ups
20 Strict Press – pick load
CrossFit Group Class Programming Template (WK6/8)
CrossFit Open workout 24.1 last year
WHAT IS THE CROSSFIT OPEN?
For the past 15 years CrossFit has hosted a worldwide competition called the CrossFit Open, this is the first stage in the CrossFit Games season to crown the fittest on earth. For the vast majority of people, the Open is an opportunity to test their fitness and celebrate the thing we love so much with our affiliate and worldwide community. The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Games Leaderboard.
Register for the 2025 CrossFit Open here
Here are some of the divisions you will be placed in based on age and gender:
-
Individual – All athletes aged 18-34 will be placed in the individual division.
-
Age Groups – There are nine age group divisions for teenage athletes aged 14-17 as well as masters athletes ages 35+.
Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:
-
RX’d – Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.
-
Scaled – Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.
-
Foundations – Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.
HOW AND WHEN TO PERFORM THE CROSSFIT OPEN WORKOUTS
FRIDAY NIGHT LIGHTS
Every Friday (2/28, 3/7, 3/14) starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! Check out the themes for each week below to join the party.
Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY in 608 before your heat. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!
Register for FNLs here for free!
SATURDAY CLASSES
We will run the Open workouts Saturdays in group classes on 3/1, 3/8 and 3/15. Sign-up for these classes will work as normal and be available to all CFSBK members.
Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.
OPEN GYM
Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.
THEME WEEKS
Each week we’ll have a different theme and encourage members to dress the part and add a little more fun and silliness to the event.
25.1 – Pirates of CrossFit South Brooklyn
Arrrr you ready for the Open? Set sail for Week 1, where we embrace the high seas, the heavy lifts, and the lawless pirate life. Dress up as a swashbuckler, sea captain, parrot or rock our very pirate-coded SBK skull and bones gear. Eye patches, bandanas, and sea shanties encouraged. Plunder the workout, then toast with your crew post workout!
25.2 – Pajama Party Throwdown
It’s Week 2, and we’re rolling out of bed and straight into the Open. Wear your coziest PJs, onesies, or sleepwear—but don’t sleep on 25.2! Whether you’re rocking bedtime slippers or flannel pants, get comfy, lift heavy, and dream big. After the WOD, we’ll refuel with some warm milk and a bedtime story.
25.3 – Punk Rock vs. Yacht Rock Showdown
For the grand finale, choose your side: Are you a CFSBK punk rocker ready to smash the WOD or are you smooth-sailing in polos, pastels, and boat shoes, riding the yacht rock wave to fitness glory? Pick your vibe, dress the part, and let’s send the Open out with a bang or splash.
PARTICIPATION NOTE
Some members have expressed their disinterest in registering for the Open through CrossFit due to either the organization’s handling of Lazar Đukić’s drowning at last year’s Games or its updated gender policy, which excludes transgender athletes from competing in their chosen gender category.
In response, we have reached out to the CrossFit Games team to share our perspectives on why we believe this policy change is a major step backward. Additionally, unlike in previous years, we will allow members who choose not to register for the Open due to these concerns to participate in Friday Night Lights and complete the official workouts in Saturday classes.
Please note that members who do not register through CrossFit will not be included on the event leaderboards, as these are managed by CrossFit and based on worldwide rankings.
We ask that everyone respect the choices of their fellow community members and participate in whatever way feels right for them.
