Workout of the Day

METCON

AMRAP 20 MIN
16 DB Deadlifts
400m Row
16 DB Suitcase Walking Lunges (8ea)
20 Burpees

Notes
Intent: 3-5+ Rounds.

DB: 50/35/20# ea hand. Intent is to use the same pair for both movements. Heavy, unbroken efforts. Scale up or down as needed!

Row < 2:00. Scale to 320m.

Burpees < 2:00. Scale to 16 reps or 10 with push-up and 10 without.

STRENGTH

3 Sets for Load and Quality
16-20 Alternating DB Bicep Curls
12-16 Lying DB Tricep Extensions

Notes
Rest 30-60 sec between exercises. Keep the elbows still and resist the urge to use momentum. Chase that pump!

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(Group Class Programming WK3/8  )

Rory getting the work in!

Come to our 11th Annual Community Art Show

Join us this Saturday, January 24th for the Art Show, celebrating the incredible talent and love for art that runs deep in the CFSBK community. The event will run from 6:30 PM to 10:00 PM and feature artwork from over 20 community members, spanning a wide range of mediums.

The evening will also include live performances such as music, short films, aerial pole acts, pottery making, tarot readings, and live tattooing!

The gym will provide wine, beer, non-alcoholic beverages, and refreshments, but feel free to BYOB! This is a family-friendly event (no pups please, as it’ll be crowded). Check out the details below. We can’t wait to see you there!

Featured Artists

Olivia Hartsell (block prints)
Katherine Akiko-Day (mixed)
Stephanie Arabagian (acrylic on canvas)
Kirsten Doyne (bead crochet)
Lester Federer (photography)
Lee Savage (new 3d miniatures of set design)
Arend Thorpe (photography)
Seth Cousins (sculpture)
Otto Von Busch x Dave Weber (ink drawings)
Patrick Lago (painting)
Mara Campione (photography)
Brett Ferguson (wood working)
Meredith Nolan (mixed)
Caleb Crain (novel timeline)
Joel Zimmer (photography)
Craig Waxman (3d reconstructions of artifacts and antiques)
Michelle Zassenhaus (painting)
Lara Antal (mixed)
David Osorio (collage)
Pragati Gunasekar (mixed)
Will Doenlen (mobile)
Ashima Chitre (painting)
RJ (photography)
Clay Claymore (mixed)
Jane Brill (film shorts)
Rory Bernstein (drawing)
Chase Harrison (mixed)

Live Event Schedule

6:30-9pm Tarot Readings with Leah (Pre-sign up here through 1/23. A sign-up sheet will also be available at the show)
6:40-9:00pm Pottery making with Hey Clay
7pm-10pm Live Tattooing with Jim Gentry
7-8pm Paul and Theo Bennett (live music)
8pm A few words from David
8:15pm Poetry & Movie Trailer from Clay Claymore
8:30pm Aerial Pole performance by Suzanne-Michelle
8:45pm Collage Contest winner announced

Workout of the Day

SKILL

Bar Muscle Ups

METCON

EMOM x 15 MIN
A. 12/9 Cal Bike
B. 4-8 Bar Muscle Ups
C. Rest

Notes
Today our conditioning element precedes the gymnastic element. More experienced athletes should work at a challenging effort on the bike and practice the skill under controlled fatigue. Those newer to the skill or building the strength foundation for it can scale back volume on the bike as needed to have consistent success on their version of the gymnastic movement.

Bike < 45 sec

BMU – Use this progression to scale:
A. Aim for big unbroken sets, staying shy of failure
B. 1-2 sub-maximal sets (ex: 2 BMU, rest 15 sec, 2 BMU)
C. 2-4 Jumping Bar Muscle Ups
D. 8 Kipping CTB Pull-Ups
E. 4 Strict/Foot-Assisted Pull-Ups + 4 Push-Ups

STRENGTH

A1. Weighted L Crunch, 3-4 x 10-15
A2. Weighted Arch Hold, 3-4 x 20 sec

Notes
Crunch: Use a DB or medicine ball. Compress the torso and reach as high as possible on each rep before lowering with control.

Arch Hold: Use light plates or DBs in each hand. Keep hands about shoulder distance or slightly wider.

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(Group Class Programming WK3/8  )

Chimene crushing Bar Muscle-Ups during last year’s CrossFit Open. Charles crushing his judging duties.

Sign up for a Tarot Reading at the Art Show!

This year’s art show features several interactive components, including live tattooing, mini pottery classes, and 3-card Tarot Readings by Leah Raye from 6:30-9 pm. Readings are $15 and can be signed up for at the link below:

Register for a Tarot Reading at the 2026 Community Art Show

Workout of the Day

STRENGTH (A)

6-8 Sets:
1 Power Clean + 1 Hang Squat Clean + 2 Jerks

Notes
After 2-3 lighter warm-up sets, perform the following complex every 2-3 minutes for a total of 6-8 work sets. You may build in weight or choose one weight to work across. Aim for consistent, crisp reps.

Push jerk is suggested, but athletes confident with the split jerk can feel free to employ that variation as well. If you start to “press out” any reps, repeat that load without a press-out before going heavier.

STRENGTH (B)

Front Squat
4-3-2-4

Notes
Your legs will be quite warm from lifting already! Perform 2-3 quick, low volume warm up sets to get to a challenging set of 4. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.

Each set should be challenging today, at least RPE 8. Use your previous weeks of training as well as how you feel today to guide your loading for a productive session.

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(Group Class Programming WK3/8  )

This is Coach Erick. Erick knows to keep his whole foot on the floor and shoulders slightly over the bar in the hang position. Be like Erick.

“Meet the Bar” for Cleans that don’t Crash

A classic mistake in the clean is dropping out from under the bar and allowing it to crash down into the rack. Watch this helpful 90 second video from Catalyst Athletics to learn how to improve turnover and connection to the bar in your cleans!

Workout of the Day

STRENGTH

3-5 Progressive Sets
8-10 DB Bench Press, Seated DB Strict Press, OR Three Point DB Row (ea arm) @ 21×1
1:00 Partner Sorenson Hold

Notes
Buddy up with someone. Complete your upper body movement, then support each other for the partner sorenson. Repeat for 3-5 total sets of work.

Your first set can be at light loads to warm up and lock in the tempo. Then aim for at least 3 challenging sets. Pause for 1 full second at bottom and top of each rep.

Upper Body Movement: We have Clean and Jerks tomorrow and Bar Muscle Ups on Wednesday. Choose whichever movement makes the most sense depending on what you did over the weekend and if you’re training in the next couple of days. Athletes may also perform 3-5 Weighted Strict Chin-Ups or their most challenging variation.

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use an empty sled and light ball today. GO FAST.

Practice cycling your ball slams efficiently and quickly and then… sprint!

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(Group Class Programming WK3/8  )

Our fearless leader taking on Murph last year. (Coach Whit is in charge of the blog this week so you finally get to enjoy some action shots of Captain Osorio. Throw some David appreciation down in the comment section!)

COVEN Returns Tomorrow (Tue 1/20)!

Coach Clay will teach easy nervous system regulation techniques and breath work, then lead a guided meditation to help you access a peaceful state where your body’s genius can work its magic. Community member Travis James will guide the journey with his soothing singing bowls. Time to regenerate as intensely as we train! Register on Zen Planner!

Workout of the Day

FLOATER STRENGTH

A. Snatch, 6-8 sets x 2-3 reps, building
B. Back Squat, 3×3, 1xAMRAP @ 75-80%
C. Deadlift, EMOM x 10 Min: 2 reps @ 70-75%
D. Wide Grip Bench Press, 4 x 3-5

Notes
Tomorrow we have partner sorenson holds, an upper body movement of choice, ball slams, and sled sprints.

Snatch: Can be power or full, athlete’s choice.

Deadlift: Use percentage of 1 rep max OR RPE 6-7. Focus on speed on the ascent and a controlled return to the floor for each rep.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typcal grip. Use a slower-down, faster-up tempo. Work sets may be building or across.

METCON

AMRAP 12 MIN
4-8-12-16-20-etc.
KB Swings (32/24/16kg)
Alternating Box Step Ups

Notes
Travel up the ladder as far as possible in 12 minutes. Add 4 reps to each movement each round for as long as possible.

KB: Choose a heavy bell that you’re comfortable swinging for at least 12 reps unbroken. Intent is a Russian height swing.

Step Ups: If your legs are cooked from yesterday, perform these unweighted. If not, option to add load — you could hold your KB goblet style OR grab a set of DB’s and perform suitcase style reps.

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(Group Class Programming WK2/8  )

Andrea can do this CrossFit stuff with her eyes closed!

Looking for a post-WOD spot to hang with your gym buddies?

Our neighbors at The Bar in Gowanus are offering CFSBK members Happy Hour all night every Monday-Wednesday. See the flyer below for details!

Workout of the Day

PARTNER METCON

30 Rounds for Time:
4 DB Thrusters (50/35/20#)
6 Toes to Bar
24 Double Unders

Notes
This workout is inspired by CF Open WOD 20.2! Today we’ll tackle this triplet with a buddy.

Partners will alternate full rounds of work until 30 total (15 each) have been completed.

Scale weight, volume, and/or movement complexity as needed so each individual round you perform is about 1:00 or less.

Thrusters: DB’s should be heavy, challeneging, and demand respect each time you pick them up.

TTB:
3 Kip or Strict
6 Kipping Leg Raise, as high as possible

DU: < 30 sec
Scale volume or complete 48 single unders per round.

Overall volume scale: 24 Rounds total, 12 each.

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(Group Class Programming WK2/8  )

Skull bottoms on the R.A.D x CFSBK collab

R.A.D Turns 4

Our besties at R.A.D recently turned 4 years old. They released a video about their story, how Brad was able to launch a shoe company from the ground up and compete with the juggernauts of the fitness shoe industry. It’s a great story for anyone interested in business, the brand or its relationship to CFSBK. At 37:14 Ben discusses the collaboration with CFSBK for our branded shoe with them!

Workout of the Day

FLOATER STRENGTH

A. Snatch, 6-8 sets x 2-3 reps, building
B. Back Squat, 3×3, 1xAMRAP @ 75-80%
C. Deadlift, EMOM x 10 Min: 2 reps @ 70-75%
D. Wide Grip Bench Press, 4 x 3-5

Notes
Tomorrow we have DB Thrusters, Toes to Bar, and Double Unders.

Snatches can be power or full, athlete’s choice.

Deadlift: Use percentage of 1 rep max OR RPE 6-7. Focus on speed on the ascent and a controlled return to the floor for each rep.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typcal grip. Use a slower-down, faster-up tempo. Work sets may be building or across.

METCON

2 Rounds for Time
550m Run
200′ Sandbag Bearhug Carry
20 Renegade Rows*

Notes
This workout will be a bit of a grind. Find a steady rhythm for your run, pick a heavy bag to carry, and grit it out with deliberate reps on the renegade rows.

*1 Renegade Row = 1 Push-up + 1 Row Right arm + 1 Row Left arm.

DB: 50/35/20# ea hand

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(Group Class Programming WK2/8  )

Paul is the man. That’s it, that’s all you need to know.

ICYMI!

Earlier this year coach David presented at AffiliateCon about some of the guiding principles, structure and a little about the history of CFSBK. Here is the full presentation if you’re curious about how the sausage is made.

Workout of the Day

STRENGTH

EMOM x 10 MIN
2 Deadlifts @ 70-75%

Notes
Take 3-4 sets to warm-up to 70-75% of your 1 rep max. If you don’t know it or it’s not relevant today, work to RPE 6-7 instead!

Perform 2 reps every minute on the minute for 10 total sets. They can be touch and go, or you can reset on the floor for the second rep, athlete’s choice.

Focus on creating as much speed on the ascent as possible. Control the descent of both reps; do not drop from the top.

METCON

For Time
100 Box Jumps (24/20″)
*At 0:00 and every minute on the minute, complete 3 Power Cleans (155/105#)

Notes
Intent < 8 min.

This isn’t exactly a sprint, but you need to have your foot on the gas from the get-go.

Box jump height should be something you can cycle quickly today.
Power clean weight is light-medium; either 3 unbroken or quick singles.

To keep the intended stimulus, athletes need to perform an average of 12+ box jumps per minute or scale using the ideas below.

Scaling Option A
80 Box Jumps (16/12″)
*3 Power Cleans (115/75#)

Scaling Option B
60 Box Jumps – pick height for at least 8 reps per minute
*2 Power Cleans – pick weight for 2 light reps per minute

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(Group Class Programming WK2/8  )

Rebecca Deadlifting heavy 4’s last week

The 2026 Open is Upon Us

This will be our 16th year running the CrossFit Open. Like years past, we’ll be running the workouts in Saturday group classes as well as Friday Night Lights and DIY Open Gym opportunities to get the workout in. Stay tuned for more details about what we’ll be doing in house, but for now, go ahead and register for the Open!

Register Here!

The 2026 CrossFit Games season starts with the Open — the first qualifying stage. Any athlete who wants to compete at the CrossFit Games must start with the Open. Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

Participants will complete three workouts over the course of three weeks. The workouts are released on the CrossFit Games website on Thursdays, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up by affiliate, age, or worldwide by viewing the CrossFit Games Leaderboard.

The Open brings the CrossFit community together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own. It’s the time of year when we see many people achieve significant firsts: PR snatches, thrusters, muscle-ups, toes-to-bars, handstand push-ups, and double-unders, as a few examples. The Open will provide you with data on your performance in the gym, which can guide you when setting goals for the following year.

If you’re not in it to win it, the Open is a way to check in on your fitness, hold yourself accountable, stay motivated for the upcoming year, accomplish personal goals, and celebrate with your community. Completing all three Open workouts will also award you a level for the Community Cup competition later in the year.

Workout of the Day

SKILL: Handstand Push-Up Foundations

METCON

Every 2:30 x 6 sets
6-12 Handstand Push-Ups
12/10 Calorie Row

Notes
Advanced athletes already doing big sets of HSPU unbroken consistently in metcons should aim for the high end of the rep range and work on completing each round in about 1 min. We will also have regressions and a Barbell Press option for today’s workout.0

Those building endurance with the skill or consistent mechanics should scale one or both movements as needed in order to finish each round in 1:15 or less.

To execute the movement with full range of motion, your head will touch down to the same level/surface your hands are on. To scale, use up to 1 Abmat.

Pre-requisite to kip is at least 1 strict rep.

Use this progression to help make scaling choices. If you have…
0 Strict HSPU (full ROM): perform 5-10 Box Piked Reps or 5 Heavy Barbell Strict Press.
1-5 Strict HSPU: perform 2-3 Strict + an optional sub-maximal kipping set
5+ Strict HSPU: perform up to 12 reps per round, mixing strict and kipping as desired

STRENGTH

4 Sets:
Part 1:
20+ seconds: Hollow Rocks
8-10 ea side Single Arm DB External Rotations @ 3011 tempo

Part 2:
4 Sets:
10-15 Single DB Overhead Tricep Extensions @ 2011 tempo

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(Group Class Programming WK2/8  )

Sign up for a Tarot Reading at the Art Show!

This year’s art show features several interactive components including live tattooing, mini pottery classes as well as 3 card Tarot Readings by Leah Raye. Readings are $15 and can be signed up for at the link below:

Register for a Tarot Reading at the 2026 Community Art Show

Hollow Rocks

A note about Hollow Rocks from the CrossFit Training crew:
“A seemingly innocuous little exercise, the hollow rock is a staple of gymnastics conditioning and excruciatingly tough when performed correctly. The idea is to rock like a rocking chair with your arms extended overhead and your legs out straight. There’s a flat spot that creates a visible “clunk” caused by weak contraction of the lower abs. Take the “clunk” out. The smoothness of your rocking speaks to your lower ab strength.”

Workout of the Day

STRENGTH

Every 2 Min x 4 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat
@ 50-70%

Every 2 min x 4 Sets
2-3 Snatches
@ 70-80%

Notes
First 4 sets: Crisp and powerful. Work on midfoot balance and barbell acceleration on the snatch, practice timing and footwork in the snatch balance, and build confidence and stability in the overhead squat. Use loads that allow for as many of these points as consistently as possible.

Second 4 sets: Athletes can choose if they want to power snatch or receive in a full squat. Build as technique allows. After each rep, take 5-10 seconds to reset from the floor.

The percentage recommendations are based off of a 1 rep max for experienced lifters. If you don’t know your 1RM, simply start at light weights and go by feel through the 8 total sets of work.

STRENGTH

Back Squat
3×3
1xAMRAP @ 75-80% of heaviest 3 today

Notes
Perform 3-4 warm-up sets, then work up through three progressive sets working towards a heavy triple, though not a max. Leave 1 rep in reserve. Afterwards, take 75-80% of your best set from today and do a max effort set, keeping 0-1 reps in reserve.

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(Group Class Programming WK2/8  )

Sometimes, this is just what you need.

🔮 Coven Rescheduled 🔮

Hey ya’ll, the COVEN we planned for this evening needs to be rescheduled. It will be on 1/20 now.

🏺Sign up to do Pottery at the Art Show! 🏺

We have a new interactive experience at this year’s Art Show. Cauvery who recently opened Hey Clay pottery studio will have a pottery demo for members. Sign up on the sheet below:

Sign up here!

The Snatch Balance