Workout of the Day
STRENGTH
A1. 4 x 6-8 ea Weighted Box Step Up*
A2. 4 x 4 ea KB Arm Bar
Notes
Rest as needed between exercises.
Step Up: Rack supported, Single DB Suitcase. If balance is not an issue, also fine to do dual DB. Either way, challenge the load.
Keep 1 foot on the box throughout and aim for consistent mechanical tension in that leg for the entire set. Minimize push-off from the non-working leg.
Arm Bar: Stabilize the weight and work on rotating the hips as far as possible toward the floor. Pause for a few seconds at end range on each rep. Use a load you can control.
METCON
AMRAP 10:00
4 KB Chainsaw Row – L
4 KB Chainsaw Row – R
8 KB Swings
8 Abmat Sit-Ups
6 KB Chainsaw Row – L
6 KB Chainsaw Row – R
12 KB Swings
12 Abmat Sit-Ups
8 KB Chainsaw Row – L
8 KB Chainsaw Row – R
16 KB Swings
16 Abmat Sit-Ups
…etc.
Notes
Perform the work listed above, and in the following rounds continue to add 2 rows to each side and 4 KB swings and sit-ups. Continue as far as possible up the ladder in 10 minutes!
RX loads: 32kg/24kg KB. Scale to a weight you can perform at least 10 rows unbroken when fresh. Use the same KB for the entire workout.
(Group Class Programming WK5/8 )
COME GET YOUR STUFF!!! Every week or so we take a picture of all the things ya’ll have left behind before bagging them up for temporary storage. After a few weeks we donate all the items to VOCAL NYC. If you see something that’s yours please stop by the front desk to get assistance claiming it. You can see our entire Lost & Found Album here.
Why Sign up for the CrossFit Open, Part 2
Life’s Short, Have Fun
In part 1 of this series we discussed how the Open is a global event, in fact the largest participatory sporting event that exists and we want YOU to represent team CFSBK. In Part 2 we discussed the benefits of adopting the “Athletes Mindset” by registering and competing in the open, whether its against yourself or your gym frenemy. Today- we take a step back and look at the big picture. Life is short. Life can be hard, and in the not fun way. We only have so much time on this spinning rock so we might as well go out with a bang. The Open brings more energy, more high fives, more cheering, and more shared effort into the gym. For three weeks, we care a little more, try a little harder, and support each other a little louder.
You might surprise yourself. You might get humbled by a workout. You will definitely make memories. Show up, be brave, compete, have fun, DO THE THING.
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.
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