Workout of the Day

METCON

Every 90 sec x 10 Rounds
5 Chest to Bar Pull-Ups
25 Double Unders

(Rx+) 7 CTB OR 1-3 Bar Muscle-Ups & 35 Double Unders

Notes
Each round < 45 sec

This workout is designed to be 10 calm, repeatable efforts. Keep full body tension in your kip, and then relax the upper body as much as possible on the double unders.

Transitions are key. Manage your jump rope, both for yourself and your neighbors.

If you are working on achieving the bigger range of motion in the CTB pull-up, scale back the reps and make each one count!

PU Scale
2-3 CTB kipping
5 Chin-over-bar kipping
3 Strict (bodyweight or difficult foot assist)

DU Scale
15 DU
20 sec DU attempts
40 Single Unders

ASSISTANCE

A1. 4 x 8-10 DB Pullover
A2. 4 x 30 sec Weighted Hollow Flutter Kicks

Notes
Use a heavy weight and controlled tempo for the pullovers. Use a plate, DB, or medicine ball for the flutter kicks.

Rest up to 1 min between exercises.

(Group Class Programming WK6/8 )

Jennie representing Fit55 class during Fight Gone Bad

In The Open!

We currently have 40 people signed up for the 2026 CrossFit Open, below is our current roster divided by division. You can also see the broad range of ages groups participating this year. We are so excited to see such a range of folks representing CFSBK! The open starts next week, sign up below!

Sign up for the 2026 CrossFit Open

Women’s Division

April Selby (18-34)
Beck Seligman (18-34)
Zina Ouyang(18-34)
Kiely Webster (35–39)
Lok Yan Li (35–39)
Madison Kille (35–39)
Sophia Van Doren (35–39)
Stephany Fong (35–39)
Becca Liss (40–44)
Jill Cysner (45–49)
Christina LaBrie (50–54)
Erin Healy (55–59)
Rory Bernstein (55–59)
Judy Goldberg (60–64)
Shawn Campbell (60–64)

Men’s Division

Arthur Daquer (18-34)
Garrick Meyers (18-34)
Jake Shapiro (18-34)
Joseph Smith (18-34)
Justin Broomfield (18-34)
Kim Aquino (18-34)
Nathan Ratner (18-34)
Oliver Goldberg-Lewis (18-34)
Rich Frank (18-34)
Tyler Suh (18-34)
Alexander Rado (35–39)
Christopher Rand (35–39)
Jon Schwartz (35–39)
Matthew Clarkson (35–39)
Mikey Bogese (35–39)
Daniel Kapan (40–44)
David Osorio (40–44)
Jacob Bower-Bir (40–44)
Nicholas Slabaugh (40–44)
Philip Soriano (40–44)
Zak Schwarzman (40–44)
Josh Brant (45–49)
Keith Walter (50–54)
Caleb Crain (55–59)
Gerry Mullany (60–64)

Workout of the Day

STRENGTH

EMOM x 8 MIN
4 Power Clean and Jerks

Notes
The purpose of today’s lifting segment is to work on repeated efforts. Rather than lifting to a max, work at a light to moderate load that allows for consistency and cycling your reps relatively quickly and efficiency.

Think of this as somewhere between strength and a metcon, where we are developing our capacity to cycle reps and stay organized under fatigue. Your goal is to find an efficient routine to set up the lift, execute, and the rest only as needed before resetting the exact same way for the next rep.

More experienced athletes can likely work at higher percentages relative to their max lift.

Less experienced athletes may choose to scale down to 3 reps per minute.

STRENGTH

Front Squat
Build to a Heavy Double

Notes
Take 3-4 warm-up sets and 3-4 progressive attempts at a heavy double. While not an all out 2 RM test, aim to find RPE 9+ today, or 0-1 reps in the tank.

(Group Class Programming WK6/8 )

Praying to the WOD GODs post ritual

How to Front Squat

This 2:30 video is a great and thorough tutorial on the front squat set up and technique!

Workout of the Day

AMRAP 24 MIN
400m Run
16 DB Bench Press (50/35#)
22 AbMat Sit-Ups
1000m Bike
16 Push Ups
22 AbMat Sit-Ups

Notes
Run/Bike < 2:20

DB: 1-2 Sets, Heavy.

Push-Ups: 1-3 Sets. Elevate as needed.

ASSISTANCE

A1. Sandbag Bearhug Hold, 3 x 1:00
A2. Seated Pike Ups, 3 x 15

(Group Class Programming WK6/8 )

The air bike is a double-edged sword: high-power output is possible, but at what cost?

CFSBKer Jane Brill is looking for temporary gallery space

Pike-Ups

Workout of the Day

FLOATER STRENGTH

A. 3 Power Snatch + 1 Overhead Squat x 5-7 Sets
B. Back Squat, 3×3
C. Deadlift, 4 x 10
D. Wide Grip Bench Press, 4 x 3-5
E. Weighted Strict Chin Up, 5 x 3-5

Notes
Tomorrow we have running, DB bench press, biking, push-ups, and sit-ups.

All movements today can be sets across or progressively building in weight, athlete’s choice.

BSQ: Aim to go heavier than Week 2.

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.

Chin-Up: Scale to bodyweight, negatives, or foot assisted. Aim for a minimum of 15 tough reps today.

METCON

AMRAP 12 Min
3-6-9-12-etc.
Strict Toes to Bar
*Perform 12 Plate Overhead Reverse Lunges and 6 Burpees to the plate after each set.

Notes
Begin by performing 3 strict toes to bar, then 12 altenating lunges (6ea) and 6 burpees. Return to the rig to complete 6 strict TTB, and continue into another 12 lunges and 6 burpees. Add 3 TTB per round until the clock reaches 9 minutes.

Choose a plate you can support with straight arms overhead for a set of 12 unbroken.

TTB Scaling
A. 2-4-6-8-etc.
B. 1-3-5-7-etc.
C. 3-6-9-12-etc. Incline TTB

(Group Class Programming WK5/8 )

Joel and Jamie bring Finn to CFSBK for his first visit!

CFSBK Movie night next Sunday!

You are officially invited to the first ever test screening of my in-progress feature film, Werewolf Game Deluxe! I am so overjoyed and excited to share this work with you all.

Date: Sunday, February 22nd
Time: 6-8:30pm
Location: CFSBK!

Please FOLLOW THIS LINK to RSVP and learn more about the film.

Attendance is free but there are also donation-tier tickets for those who would like to contribute to post-production funds. Please feel welcome to bring a friend, but be sure to share this RSVP link with them.

See you soon!

Coach Clay

Workout of the Day

❤️PARTNER METCON💔

For Time

Romantic 4000m Row

AND

14 Passionate Rounds of:
10 Deadlifts (185/125/85#)
50 Double Unders

Notes
It’s a repeat! Track back to 12/28/24. This workout is inspired by Open WOD 24.1!

Both partners work at the same time. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion, altnerating rounds of the couplet.

The workout is complete when each partner has done 7 rounds of work and the team has reached 4000m on the erg!

Barbell should be a light-moderate load with which you could complete 10 reps unbroken, though you may strategize differently in the workout.

DU < 45 sec on average. Scale as needed:
A. 30-40 Reps
B. 304- sec DU practice
C. 70 Single Unders

Try not to fall in love with your partner.

(Group Class Programming WK5/8 )

Find you a workout partner that holds you like this Post WOD

Are you willing?

CrossFit is for anyone willing to walk through our doors and give it a shot. It is not, however, for everyone, and we want it that way. We are inclusive in our environment, our scalability, and meeting you wherever you’re at, but you need to be brave enough to take that first step. What we do is not supposed to be easy, it’s not supposed to feel good all the time, it will humble you, it will challenge you, and it will change you. Most people are not willing to show up and put in the work. If you’re reading this, you ARE one of those people willing to take on a challenge. Your first and most important rep does not happen in class, it’s that first step through our doors, a rep most people will never attempt.

Also registered for the 2026 CrossFit Open!