Workout of the Day
For Time
20 Strict Pull-Ups
10 Hang Power Cleans @ 135/95#
30 Alternating Single Leg Squats (Pistols)
20 Kipping Pull-Ups
10 Hang Power Cleans
30 Alternating Pistols
20 Kipping Chest to Bar Pull- Ups
10 Hang Power Cleans
30 Alternating Pistols
Notes
This workout will challenge our pulling strength and skill, barbell cycling, and single leg strength and stability. Remove ego and employ scaling options for consistent mechanics throughout today’s training.
For the pistol squat, this means choosing a variation that challenges you, but allows for the bottom heel to stay grounded, the knee aligned over the center of the foot, and good control throughout the rep.
If you can perform strict chest-to-bar pull-ups with a pronated grip, consider scaling up to this variation today: Strict CTB / Kipping CTB / Kipping BMU
Pull-Up Scaling:
A. 10-15 reps of each variation instead of 20
B. 20 Foot Assist / 20 Jumping / 20 Chest to Bar Jumping
C. 10-15 of each: Foot Assist / Jumping / CTB Jumping
Hang Power Cleans: Light weight, 1-2 sets.
+/135/115/95/75/55/-
Pistol Scaling:
A. With plate under heel and/or holding the foot
B. Foot Wrap Pistol
C. Elevated Pistol on a box
D. Single Leg Squat to box/bench with plate press out
(Group Class Programming WK4/8 )
Last year at the CrossFit Open
Why sign up for the CrossFit Open, Part 1
The Global Community + CFSBK
The Open is our annual opportunity to take part in something much bigger than our own gym. It connects us with hundreds of thousands of athletes across more than 150 countries who are all taking on the workouts together.
It is easy to think of CrossFit as something that happens inside our four (8?12??) walls, but the Open brings everyone together for 3 weeks. It also recognizes top athletes by country, age and division groups as well as professions, including first responders, educators and military and adaptive categories.
If you sign up for the open we are proud of rvery rep, every attempt, and every workout you give your best to. No matter your level or score, your effort matters more than anything and we want to celebrate it and have it represent team CFSBK!
What Is the Open?
The CrossFit Open is a three-week, worldwide competition that kicks off the 2026 CrossFit Games season.
Each week, a new workout is released by CrossFit HQ. You have from Thursday through Monday to complete it according to your division’s standards. The workouts will be run in the gym on Fridays and Saturdays.
Every workout includes multiple versions, along with gender, age, and adaptive divisions. Registration is $20 through CrossFit HQ.