Workout of the Day
🎉 CFSBK’S 18TH BIRTHDAY WORKOUT FUN TIMES EXCELLENT AMAZING GOOD JOB! 🎉Â
AMRAP 18 MIN
18 Cal Row
18 Push-ups
18 Deadlifts (185/125#)
18 Cal Bike
18 Toes to Bar
18 DB Front Squats (50/35#)
Notes
Today we celebrate CFSBK’s 18th Anniversary… 18 years of fitness, fun, and foolishness 🤪
This workout is about steady pacing and managing fatigue across multiple movement patterns. Eighteen minutes is long enough that you should avoid redlining early. Aim to finish at least 2 rounds of work, scaling accordingly.
Push-Ups: break them up early if needed to keep form tight. Scale volume or to elevated reps.
DL: moderate load; think quick sets of 6–9 reps rather than all 18 unbroken.
TTB: prioritize good kip rhythm and small, smart sets before grip blows up. Scale to hanging leg or knee raises.
DB FSQ: Keep elbows high, chest tall, and drive through the legs. These will get spicy when paired with the hinge and core work. Scale to a weight you can complete 6-9 reps at a time with.
Remember why you love this place, cheer on your fellow athletes, and have fun!
CrossFit Group Class Programming Template (WK3/8)
CFSBK Turns 18!
Today CFSBK turned 18. If we were a person, we’d be old enough to vote, get a tattoo, donate blood, and skydive—all things we’d encourage our members to do in our honor.
Like any person growing up, we started out very smol, very weak, not impressive at all. We went through our awkward phase with toe shoes and board shorts, and slowly matured into the version of the gym you see today. It wasn’t always smooth—we stumbled, we learned—but we never lost sight of our mission: to bring health, happiness, and community to anyone brave enough to walk through our doors.
Over the years, the world has only gotten tougher, especially now. But through it all, we’ve carried the responsibility and privilege of making CFSBK a special corner of the planet, a place where you can build a better version of yourself alongside some really amazing people. If that goal has been met, it’s only because of the collective effort of our staff and members who’ve shaped this community from day one. And since day one we’ve been anchored in one consistent value: caring. Caring for each other, for the culture we’re a part of, and for the space we inhabit together.
So whether you’re with us now or part of our history, thank you for contributing to our legacy. Eighteen years is a long time, but we’re still full of piss and vinegar and have no plans to stop. We hope CFSBK has made a difference in your life, and we promise to keep pushing forward—as long as you keep showing up.
With love and gratitude,
CFSBK
Birthday logo designed by CFSBK legend Cam C
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