Workout of the Day
STRENGTH
A1. 4 x 6-8 ea Weighted Box Step Down*
A2. 4 x 4-8 Strict Chin-Up @ 21×1 tempo
Notes
Rest as needed between exercises.
Step Down: Rack supported, Single DB Suitcase. Use a box height that keeps you around parallel or more shallow at the bottom of the rep, rather than to your “full squat” depth.
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. Rest as needed between sides.
Chin-Up Scaling:
Weighted and/or Chest to Bar for added difficulty
Negatives (2-3 reps per round on a 5 second descent)
Foot Assisted
METCON
11-9-7-5 Reps Each for Time of:
Renegade Rows, each side
DB Hang Squat Cleans
Notes
This low volume workout should be relatively quick and dirty. Focus on efficient movement from the get-go and keep your foot on the gas pedal throughout. Make sure to pass through a full squat on each clean and stand up at the top of each rep with the dumbbells racked on the shoulders.
For the renegade rows, alternate arms each rep. For example, in Round 1, complete 22 total alternating reps, 11 each side before moving on to 11 cleans.
DBs: Heavy! 50/35/20#
(Group Class Programming WK8/8 )
Welcome new Foundations grads, Hana, Katherine, Ben and Ciaran, this is the first new Foundations we’ve ran since December! Also we’re learning the hook grip in this picture
Join the other 56 CFSBKers who are In the Open
The first workout for the 2026 CrossFit Open is announced today at 3pm! There’s still time to join team CFSBK, see the details below.
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.
How it works at CFSBK
You’ll have three opportunities to get your Open workouts in:
FRIDAY NIGHT LIGHTS
Every Friday (2/27, 3/6, 3/13) starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!
Week 1 Theme: 70s
Week 2 Theme 80s
Week 3 Theme 90s
Sign up for Friday Night Lights
- Use this link
- Or in the ZenPlanner app: Tap your initials (top left, next to the hamburger menu) > Events > pick your heat.
Merch and apparel prizes will be given to the top men’s and women’s RX scores of the night as well as best dressed.
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY in 608 before your heat. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!
SATURDAY CLASSES
We will run the Open workouts Saturdays in group classes on (2/28, 3/7, 3/14). Sign-up for these classes will work as normal and be available to all CFSBK members. Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.
OPEN GYM
Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.