Workout of the Day

FLOATER STRENGTH

A. Back Squat, Heavy Single
B. Strict Press, Heavy Single
C. Deadlift, Heavy Single
D. Bench Press, Heavy Single
E. Strict Pull-Up, 5 x 3

Notes
Tomorrow we have overhead squats, power snatches, and double unders.

We are testing heavy singles for percentage-based work this cycle. Perform whichever lift you plan to do most frequently. Use spotters for the squat and bench press.

It’s not recommended to superset your main lift today so you can give it 100%. If you’re choosing strict pull-ups, feel free to pick a lower body or core movement to pair.

METCON

3 Rounds for Time
15 Push-Ups
18 Abmat Sit-Up
21 Russian KB Swing @ 24/16kg

Notes
Intent 6-10 min

Maintain virtuosity in your push-ups. The KB should be light and unbroken. Keep your transitions tight to find intensity today!

Push-Up Scaling (1-3 sets)
A. 10 reps
B. 15 Elevated or Band Assist

(Programming Template: Week 1/8 )

Safia putting in work on the erg

Colten Martins #1 26.3 Performance

Colten Martins took the top spot on 26.3 with a time of 6:20. The top women’s time was Claudia Gluck with a 6:33.

Workout of the Day

TEAM METCON

In Teams of 3 Athletes, Complete the following work, all for time:

Buy-in: 9 Rope Climbs

2 Rounds:
30 Calorie Bike
45 Power Cleans @ 155/105#
60 Front Rack Reverse Lunges @ 155/105#

Buy-out: 9 Rope Climbs

Notes
With one athlete working at a time, divide the reps as a team to accomplish each task. The rep counts listed are total as a team.

After the rope climb buy-in, complete 2 rounds of the triplet, chipping through all the reps of one movement before moving on to the next.

Rope climbs < 4 min.

If you are not able to complete a 15′ rope climb in under 20 seconds, scale the volume of reps you contribute, OR to one of the following movements. Each item listed is equivalent to 1 rope climb rep for scaling purposes:
A. 3 seated rope pull-ups
B. 1 supine-to-stand-to-supine climb
C. 3 rig pull-ups with rope footwork

Bike: Scale as needed so 30 cal < 3 min

Barbell: Choose one load that you can use for both movements.
Cleans: Quick singles or 3-5 cycled reps.
Lunge: A load with which you can perform at least 8 unbroken reps when fresh.

(Programming Template: Week 1/8 )

Super Karl is very strong. Which means he’s harder to kill, and more useful in general!

CFSBKer Jane Brill is inviting you to the opening of her new gallery this Friday

Hi everyone! We are deeply grateful to this extraordinary community for the outpouring of support that has helped us move forward after the recent fire. Your generosity and encouragement have carried us into this next chapter.

We’d love to invite you to our opening reception for Parallel Perspectives, Six Voices at the Landmark Arts Building (548 W 28th Street, Suite 630, 6th Floor) on Friday, March 20, 2026, from 6-9 PM. The exhibition is presented in conjunction with the Outsider Art Fair.

The gallery will reopen in this temporary location at the Landmark Arts Building in Chelsea, 548 W 28th Street, Suite 630, 6th Floor. Starting March 11, the gallery will be open to the public Wednesday through Saturday, 12-6 PM.

We are also delighted to be participating in the Outsider Art Fair 2026, taking place March 19-22 at the Metropolitan Pavilion, 125 West 18th Street, just a short walk from our temporary space.

We hope you’ll join us in celebrating this new chapter and the remarkable artists we represent.

Workout of the Day

STRENGTH

Strict Press
1 Rep Max

Notes
Establish a 1 rep max today. In this training cycle, we will be following a “5/3/1” template, which uses percentages based of a training max, which is 90% of your 1 Rep Max. Don’t worry… we’ll get to the math next week! For now, focus on getting balanced, braced, and psyched up for a heavy single overhead press. Make sure to write down what you do!

METCON

AMRAP 10 Min
20 Air Squats to Med Ball
270m Run

Notes
Intent: 4-5+ rounds

Use a med ball target today such that when you make contact at the bottom of the rep, you are in a below-parallel, full-depth squat. Touch the ball on every rep you perform. Taller athletes may need to set their ball on a plate to find an appropriate target.

(Programming Template: Week 1/8 )

Erin in her CrossFit Open shirt (after accidentally doing 26.3 heavier than the RX for her age division! Whoops!)

Today’s Workout

Is an Homage to an OG CrossFit workout with legends Chris Spealer and Zac Pine from 2008

Workout of the Day

STRENGTH

Every 2 min x 5 Sets
3 Weighted Chin-Ups

Notes
Perform 5 total sets of work. You may build in load across the sets as desired but the goal is to make all your reps cleanly rather than pushing for a max.

All 15 reps today start from a dead hang with straight arms and finish with the athlete’s chin breaking both the horizontal and vertical planes of the bar.

Advanced Option = 1-3 Strict False Grip Ring Pull-Ups or Ring Muscle Ups.
*If you can perform a 1.25xBW strict chin-up, consider working on the rings today.

PARTNER METCON

8 Rounds for Time (4 ea)
5+ Strict Toes-to-Bar
15 DB Deadlifts @ 50/35#
15/12 Calorie Row

Notes
Intent ~12-16 min

Alternate full rounds of work with a partner, aiming for sub-2 minute individual round on each effort.

TTB Scaling
3 Strict TTB
5 Strict Hanging Leg Raise (toes above hips)
5 Strict Incline TTB

DB Scaling: Reduce load for an unbroken set.

Row Scaling: Reduce reps for a tough effort <1 min

(Programming Template: Week 1/8 )

Jeff, Jake, Rich, Jill, Beck and Steph post 26.3

CrossFit Open Final Results!

he 2026 CrossIt open is over! We had 74 athletes sign up to take on this year’s three tests. We even had 5 athletes competing in the 60-64 division! Congrats to everyone who put themselves out there and represented team CFSBK. Take some time to reflect on your Open experience, what went well, what didn’t? What lifestyle elements affected your performance. How did you react under pressure? We hope you had fun taking on these workout with your gym community and the rest of the world!

See the complete leaderboard here. 

Top 10 Rx’d Women
1 – Stephanie Morris
2 – Grace Brown
3 – Ashley Macha
4 – Carolanne Fried
5 – Stephany Fong
6 – Beck Seligman
7 – Jill Cysner
8 – Kiely Webster
9 – Yana Kuzmina
10 – Edie Shaw

Top 10 Rx’d Men
1 – Dan Calanca
2 – Sammuel Auld
3 – Rich Frank
4 – Jeff Horowitz
5 – Erick Pinto
6 – Luke Pattan
7 – Nathan Ratner
8 – Josh Brant
9 – Stephen Fay
10 – Jake Shapiro

Workout of the Day

Back Squat
1 Rep Max

Notes
Establish a 1 rep max today. In this training cycle, we will be following a “5/3/1” template. This protocol uses percentages based off of a Training Max, which is 90% of your 1 Rep Max. Don’t worry… we’ll get to the math next week! For now, focus on getting balanced, braced, and psyched up for a heavy single squat. And write down what you did!

We last tested a heavy single (BSQ or FSQ) on 12/17/25 as well as 6/23/25. You can use those exposures as guidance if appropriate.

If you are not 110% sure you’re standing up your rep, use two spotters. Your coach will review how to spot a heavy squat in class.

Newer lifters (less than 1 year of consistent squat exposures) are recommended to find a heavy weight but not fail today. They may also opt to perform a heavy triple instead.

Expect a thorough warm-up and review on bracing and how to approach the test. If we finish early there also be a cashout

(Programming Template: Week 1/8 )

Photos from 26.3 Friday Night Lights by RJ are up on our Flickr!

Submit your 26.3 Scores by 8pm!

Do not forget to complete and submit your 26.3score by 8pm today. If you still need to do it, we have scorecards at the front desk. Ask a gym buddy and get’r done!!!

The Art & Science of Warming Up Your Lifts (for 1RM Testing)

Today we’re providing examples for 6 different target weights based on today’s programming. Use these as jumping-off points for your own numbers, but over time you’ll find what works best for you individually.
of

# of sets: Typically 5-7 warm-up sets prior to your 1RM attempt. More runway means more chances to prime the movement and gradually acclimate to heavy loads.

Weight jumps: Go from larger to smaller as you approach your max. The sets closest to your max should be small jumps where you can just “taste” those heavy loads and not let them fatigue you.

Rep ranges: Keep reps low across the board. You’re not here to accumulate fatigue, you’re here to get ready to lift as heavy as possible.

Perceived exertion & time: Your first few sets should not be challenging. Rest adequately between sets, especially as you get close to your max. 3-5:00 is not an unusual rest period for this kind of work.

WHAT IF I HAVE NO IDEA WHAT I’M DOING!? Add weight conservatively set by set, doing 2-3 reps, until you feel like you’re approaching something heavy. Stop before you lose your confidence to hold mature positions.

Example Progressions

Here are some examples working up to given weights. If you hit that target and have more room, keep going.

1RM of 75 lbs
35 x 5 / 45 x 3 / 55 x 2 / 65 x 1 / 70 x 1 / 75 x 1

1RM of 100 lbs
45 x 5 / 65 x 3 / 80 x 2 / 90 x 1 / 95 x 1 / 100 x 1

1RM of 150 lbs
95 x 5 / 115 x 3 / 130 x 2 / 140 x 1 / 145 x 1 / 150 x 1

1RM of 200 lbs
135 x 5 / 160 x 3 / 180 x 2 / 190 x 1 / 195 x 1 / 200 x 1

1RM of 250 lbs
135 x 5 / 175 x 3 / 205 x 2 / 225 x 1 / 240 x 1 / 250 x 1

1RM of 300 lbs
135 x 5 / 185 x 3 / 225 x 2 / 255 x 1 / 280 x 1 / 295 x 1 / 300 x 1

Workout of the Day

STRENGTH

4-5 Progressive Sets
A1: Single Arm DB/KB Bench Supported Bent Over Row x 6-10 ea
A2: 1/2 Kneeling Windmill x 6-10 ea


Notes
Complete 4–5 progressive sets, building load while maintaining control and full range of motion.
Rows: Keep the chest supported, pull the elbow toward the hip, and control the lowering phase. Avoid twisting through the torso.
Windmills: Move slowly and stay stacked through the shoulder while keeping the core engaged and hips stable.

METCON

EMOM x 20 MIN
A. 40 sec Shuttle Run
B. 10-15 Kipping Knees to Elbow
C. 40 sec Bike
D. 40 sec Sandbag Carry

Notes
This EMOM is about consistent effort for all 5 cycles. Choose a rep count on the TTB that allows you to finish with time to transition.

Shuttle runs: Quick and controlled with efficient turnarounds.
Knees to Elbows: Keep the arms straight and use the lats to press down. Knees touch elbows, not triceps. OK to break into 2-3 sets. Scale to 10-15 knee raises if full range of motion is not there yet.
Bike: Aim for a steady effort rather than a sprint.
Sandbag carry: Stable and controlled while maintaining steady breathing and sound bracing mechanics.

(CrossFit Open Season)

Jeff going chest to bar

Workout of the Day

26.3

For time
2 rounds:
12 burpees over bar
12 cleans, weight 1
12 burpees over bar
12 thrusters, weight 1
2 rounds:
12 burpees over bar
12 cleans, weight 2
12 burpees over bar
12 thrusters, weight 2
2 rounds:
12 burpees over bar
12 cleans, weight 3
12 burpees over bar
12 thrusters, weight 3

Notes
Time cap: 16 minutes

Rx’d (Ages 16-54)
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb

Masters 55+
♀ 55, 65, 75 lb
♂ 75, 95, 115 lb

Scaled Masters 55+:
♀ 35, 45, 55 lb, may step over barbell
♂ 55, 75, 85 lb, may step over barbell

Pacing early is key, as this will be a 16 minute workout for most athletes! Move steadily through the burpees and avoid sprinting the first rounds. Cleans should be quick singles or smooth touch-and-go reps while maintaining good positioning. On thrusters, focus on breathing and efficient bar cycling to avoid long breaks.

Total volume
144 burpees over bar
72 cleans
72 thrusters

What it tests:
Burpee pacing to keep your heart rate under control.
Leg endurance (thrusters + cleans)
Barbell cycling under fatigue
GRIT!

(CrossFit Open Season)

Gabia lunging through 26.2 with Cody and baby Emilius supporting her through every rep

26.3 Standards and tips

Workout of the Day

ASSISTANCE

3-5 Sets for Quality
3-5 Weighted or Strict Pull-Ups
16 Hand to Hand KB Swings
60-90 sec Bike, Row, Jog, or Jump Rope Practice

Notes
Those doing the Open workouts should perform the movements for quality and rest as needed between exercises. If you are not working out tomorrow, feel free to increase your pace, loading, and intensity to maximize your training time today!

Strict Pull-Up Options:
Weighted
Bodyweight
Partner Assited
3 Negatives
5 Self (Foot) Assisted

FLOATER STRENGTH


A. Pause Bench Press 4×6, Across
B. Power Clean or Power Snatch 5×3
C. Sumo Deadlift, 4×6
D. Pause Front Squat 3×5, Building
E. Strict Press 4×5, Building



Notes
Tomorrow is Open 26.3. We have burpees over the bar, power cleans, and thrusters on the menu.

Choose one lift that best rounds out your training week. Athletes may superset with a non-interfering movement.

If planning to workout Saturday, consider going lighter and focusing on technique over intensity/load today.

(CrossFit Open Season )

Shawn C is a CFSBK legend and one of 5 of our community members competing in the 60-64 year old age group in the Open (Alongside Judy G, Gerry M, Richard G and Daniel G). So proud of these athletes stepping up to the challenge!

Come to the FINAL Friday Night Lights tonight!!!

Tonight we’ll be running 4 heats of 26.3 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 90s theme vibes and snacks, maybe judge a heat or two. It’s a lot of fun! Spectators, friends, and the gym pups are all welcome.

Week 3 FNL theme: 90s Night 💿

If you’re registered for the Open Sign up for Friday Night Lights

• FNLs are for folks registered for the Open through CrossFit HQ
• Use this link
• Or in the ZenPlanner app: Tap your initials/photo (top left, next to the kebab menu (⋮) > Events > pick your heat.

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