Workout of the Day
For Time:
50/40 Cal Assault Bike
21 Deadlifts @ 135/95/65#
21 Burpees
15 Power Cleans
15 Burpees
9 Power Snatches
9 Burpees
Notes
Intent <15 min
Pacing is the key here. Keep your breathing steady throughout the workout.
Stay efficient with your movements—including the burpees. They take a lot of time if you don’t stay smooth. Avoid pausing on the ground.
Prioritize good mechanics over speed. Especially when you’re tired, it’s easy to rush and make mistakes. If you stick to a solid pace, manage your breath, and focus on one movement at a time, you’ll crush it.
Bike < 5 min. Scale calories as needed.
Barbell: Should be very light for deadlift, light to medium for power clean, and moderate for power snatch. The snatch weight should be something you’re confident doing relatively quick singles on. Scale as needed, while aiming to find one weight that works for all three movements.
Burpee Scaling
A. 15/12/9 – Full ROM
B. 21/15/9 – No Push Up
CrossFit Group Class Programming Template (WK2/2)
A very CFSBK coded image
Updated CrossFit Open Leaderboards
Week 2 is in the books! This repeat was a HARD test with heavy weights and high skill movements. Congrats to all who took on 25.2. Below are the updated leaderboards for overall standings. We’ve also included the 25.2 times for reference, however note that the rankings listed below are overall, not just for 25.2.
To see the complete CFSBK leaderboard where you can toggle between divisions and age groups as well as see worldwide rankings, check out the link below.
CFSBK complete leaderboard
CFSBK Women’s Rx’d Division
1. 🥇 Stephanie Arabagian (11:34)
2. 🥈 Rebeca Robles (162 reps)
3. 🥉 Yu Tian (156 reps)
4. Stephany Fong (156 reps)
5. Carolanne Fried (100 reps)
CFSBK Men’s Rx’d Division
1. 🥇Erick Pinto (10:56)
2. 🥈Chimene Okere (11:10)
3. 🥉Sammuel Auld (168 reps)
4. Nathan Ratner 207 reps
5. Garrick Meyers (204 reps)
You can also check out the custom leaderboard options on CrossFit to see how you rank among a wider variety of sub groups worldwide.
Jared’s fitness garage sale part 2 this Saturday
One of our Open Gym members (Jared Graybeal) is moving in a month and cleaning out his closet again! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, ruck bags and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday March 15 so make sure to come by! He came by in December so if you missed out then definitely come check out what he’s got left