Workout of the Day
FLOATER STRENGTH
A. Power Snatch, Heavy Double
B. Back Squat, Heavy Double
C. Strict Chin Up, 5 x 3-5
D. Deadlift, 4 x 3-5
E. Wide Grip Bench Press, 4 x 3-5
Notes
Tomorrow we have pause bench press, biking or rowing, KB swings, and toes to bar.
All movements today can be sets across or progressively building in weight, athlete’s choice.
BSQ: 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.
Chin-Up: Scale to bodyweight, negatives, or foot assisted. Aim for a minimum of 15 tough reps today.
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.
PARTNER METCON
With both partners working at once, complete the following for time:
2400m Row
-and-
10 Rounds (5ea):
120′ Sandbag Bear Hug Carry
120′ Dual KB Farmer Carry (32/24kg ea)
Notes
Intent <14 min
Both partners work at the same time to complete both tasks. While Partner A is completing 1 round of the carry couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion, and keep your transitions tight.
The workout is complete when each partner has done 5 rounds of carries and the team has reached 2400m on the erg!
There is no RX load for the sandbag. Pick something heavy that you can carry for 120 feet unbroken.
(Group Class Programming WK8/8 )
Zina showing how we all felt attempting that first box jump over after all those wall balls
Team CFSBK grows to 70!
70 CFSBKers have signed up to take on the 2026 CrossFit Open! We have a huge range of age groups and experience levels on our team, and we welcome and celebrate them all. As we get through Week 1, here are a few things to keep in mind.
Put up an official score for all three tests.
If you’re gonna do the thing, DO THE THING. Follow through on performing each workout at the level that makes the most sense for you. These are three tests over three weeks. Plan and prioritize when you’re going to perform them, and don’t forget to submit your scores.
If you can’t make it to Friday Night Lights or Saturday classes, connect with a gym pal to see if they can judge your score in Open Gym. The front desk will provide your scorecard and can answer questions. If you can’t find someone, let the front desk know and we’ll try to assist in connecting people.
Understand the test
While each workout will be explained in-house, make sure you’re familiar with the workout, the standards, and the flow of each test. The less you need to figure out on game day, the better.
Make a plan
Go into each workout with some kind of plan, how you’ll pace, where you’ll push, and where you’ll push back. Also have a backup plan so you don’t lose your mindset if the plan doesn’t go your way.
Embrace the moment
Your effort is just as, if not more, important than your score. When you’re in it and you want to give up, believe that you can do more than you realize. These tests are also learning opportunities and should be “fun” experiences. Cheer on your friends, lay it all out, writhe around on the floor, LIVE dammit!
