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!

 

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