Workout of the Day
PARTNER METCON
30 Rounds for time:
3 Deadlifts
6 DB Front Squats
12 Push-Ups
Notes
In this workout partners alternate complete rounds until each person has performed 15 rounds. The pace on this workout should be steady hard work each round hopefully takes about 1:00 per person.
Deadlifts
45 reps per person
touch and go reps
+/275/225/185/155-
Front Squats
90 reps per person
Choose a load that will challenge you but still allow you to perform each set unbroken. +/50s/35s/20s/-
Push-Ups
180 reps per person
12/10/8/6
Or band assisted/elevated push-ups
CrossFit Group Class Programming Template (WK7/8)
Saturday, January 24th: 11th annual CFSBK Community Art Show
Save the date! On 1/24 we’ll be hosting our 11th annual CFSBK community art show. Here is where we showcase all the amazing and talented artists in our community!
Calling all artists
Do you make any art as a hobby? Professionally? Can you dance or sing? Are you interested in flexing your creative muscles? If yes to any of these, consider participating or at least attending the 2026 art show! This is a great opportunity to see the skills of your fellow CFSBKers in what is THE CrossFit/Art event of the year. Each year we have live music, live tattooing and tons of mixed media art from the community for the community!
If you’re interested in showing your work, please email JB at CFSBKCommunity@gmail.com
Volunteers Needed for Our Art Show Setup and Breakdown
We’re gearing up for our 11th annual community art show, and we’d LOVE your help bringing it to life and putting it to bed!
When: Saturday January 24th
Setup Time: 2:00 PM – 6:00 PM
Breakdown Time: 10:00pm-11:00pm (more hands the faster we’ll be done!)
We want YOU! No special skills required – just bring your awesome self to help setup or breakdown, or do both! Just drop a quick email to JB at cfsbkcommunity@gmail.com and say “I’m IN!”