Workout of the Day
METCON
4 Rounds for Max Reps:
1:00 Handstand Push-Ups
1:00 Double Unders
1:00 Calorie Row or Bike
1:00 Rest
Notes
Though you’ll get the best “score” on this workout by maximizing your effort on the double unders, focus on getting a good training stimulus at each station rather than gaming it.
HSPU: Scale to a movement that will allow you to complete at least 10 reps per round. Also OK to mix and match.
A. Strict or Kipping*
B. Box Piked
C. Heavy DB Push Press
*Pre-requisite to kip in the workout is at least 1 strict full range of motion rep.
DU: Practice!
ASSISTANCE
3-4 Sets
10-15 Lateral Raises @ 2020 tempo
10-15 Single DB Overhead Tricep Extensions
Notes
Rest 1 min between exercises.
(Group Class Programming WK8/8 )
Congratulations to (king) Charles on celebrating his 10 year CFSBK anniversary!
Join our Open team!
As of posting we have 52 people representing CFSBK in the 2026 Open! The first workout is announced this Thursday and Friday Night Lights is almost full so jump in “for time”!
What Is the Open?
The CrossFit Open is a three-week, worldwide CrossFit 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. At the end of each week, you can see where you stack up by affiliate, age, or worldwide by viewing the CrossFit Games Leaderboard. Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth. Every workout includes multiple scaling options as well age, and adaptive divisions. CFSBK wants EVERYONE on our team and are proud of EVERY effort. This will be out 16th year participating!
Registration is $20 through CrossFit HQ.
Learn more about how the Open works at CFSBK on the events page
Current Roster
WOMEN
April Selby (18–34)
Beck Seligman (18–34)
Zina Ouyang (18–34)
Elizabeth Short (35–39)
Kiely Webster (35–39)
Lok Yan Li (35–39)
Madison Kille (35–39)
Sarah Hughes (35–39)
Sophia Van Doren (35–39)
Stephanie Morris (35–39)
Stephany Fong (35–39)
Becca Liss (40–44)
Jill Cysner (45–49)
Christina LaBrie (50–54)
Erin Healy (55–59)
Rory Bernstein (55–59)
Judy Goldberg (60–64)
Shawn Campbell (60–64)
MEN
Arthur Daquer (18–34)
Garrick Meyers (18–34)
Harry Stephenson (18–34)
Jake Shapiro (18–34)
Jeff Horowitz (18–34)
Joseph Smith (18–34)
Justin Broomfield (18–34)
Kim Aquino (18–34)
Nathan Ratner (18–34)
Oliver Goldberg-Lewis (18–34)
Rich Frank (18–34)
Ryan Gibbons (18–34)
Tyler Suh (18–34)
Alexander Rado (35–39)
Christopher Rand (35–39)
Erick Pinto (35–39)
Jon Schwartz (35–39)
Jonathan Kay (35–39)
Matthew Clarkson (35–39)
Mikey Bogese (35–39)
Stephen Fay (35–39)
Chris Haagen (40–44)
Daniel Kapan (40–44)
David Osorio (40–44)
Gregory Chopko (40–44)
Jacob Bower-Bir (40–44)
Nicholas Slabaugh (40–44)
Philip Soriano (40–44)
Zak Schwarzman (40–44)
Anthony Quigley (45–49)
Josh Brant (45–49)
Lester Feder (45–49)
Keith Walter (50–54)
Caleb Crain (55–59)
Gerry Mullany (60–64)
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