Workout of the Day
FLOATER STRENGTH
A. Split Jerk, Heavy 3
B. Deadlift, 4×3 @ RPE 7-8
C. Back Squat, 4×3 @ RPE 7-8
D. Strict Chin-Ups, 4×3 @ RPE 7-8
Notes
Tomorrow we have Strict Presses plus assistance work.
Split Jerk: From the rack!
DL + BSQ: Take 3-5 progressive warm-up sets to find a set of 3 reps that feels like RPE 7-8. This means technically sound, challenging sets with 2-3 reps in reserve.
Ideally you’ll do 4 sets of 3 across at the same weight, but it’s also okay to add or subtract a bit if needed to hit the intent.
Chin-Ups: Weighted, bodyweight, foot assisted, etc. Perform some paused ring rows, lock offs, or negatives to warm up and then aim for 4 tough sets through full range of motion.
METCON
For Time
75-60-45-30 Double Unders
25-20-15-10 Tuck Ups
Notes
DU: Maintain a relaxed, efficient rhythm. Stay tall with light, quick jumps and calm hands. Break early to avoid long rest periods and missed reps.
Scale:
50-40-30-20 DU
90-75-60-45 Single Unders
Tuck Ups: Move with control and full range of motion. Keep the lower back pressed to the floor and avoid rushing reps. Breathe steadily and aim for smooth, repeatable sets rather than sprinting early. Scale along the progression in this video if still working on positional strength and coordination!
(Bridge cycle 12/22-1/4 )
flier by Liz M
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!)
Where: Our magical 597 location
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!”