Workout of the Day

ASSISTANCE

3-5 Sets for Quality
3-5 Weighted or Strict Pull-Ups
16 Hand to Hand KB Swings
60-90 sec Bike, Row, Jog, or Jump Rope Practice

Notes
Those doing the Open workouts should perform the movements for quality and rest as needed between exercises. If you are not working out tomorrow, feel free to increase your pace, loading, and intensity to maximize your training time today!

Strict Pull-Up Options:
Weighted
Bodyweight
Partner Assited
3 Negatives
5 Self (Foot) Assisted

FLOATER STRENGTH


A. Pause Bench Press 4×6, Across
B. Power Clean or Power Snatch 5×3
C. Sumo Deadlift, 4×6
D. Pause Front Squat 3×5, Building
E. Strict Press 4×5, Building



Notes
Tomorrow is Open 26.3. We have burpees over the bar, power cleans, and thrusters on the menu.

Choose one lift that best rounds out your training week. Athletes may superset with a non-interfering movement.

If planning to workout Saturday, consider going lighter and focusing on technique over intensity/load today.

(CrossFit Open Season )

Shawn C is a CFSBK legend and one of 5 of our community members competing in the 60-64 year old age group in the Open (Alongside Judy G, Gerry M, Richard G and Daniel G). So proud of these athletes stepping up to the challenge!

Come to the FINAL Friday Night Lights tonight!!!

Tonight we’ll be running 4 heats of 26.3 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 90s theme vibes and snacks, maybe judge a heat or two. It’s a lot of fun! Spectators, friends, and the gym pups are all welcome.

Week 3 FNL theme: 90s Night 💿

If you’re registered for the Open Sign up for Friday Night Lights

• FNLs are for folks registered for the Open through CrossFit HQ
• Use this link
• Or in the ZenPlanner app: Tap your initials/photo (top left, next to the kebab menu (⋮) > Events > pick your heat.

Workout of the Day

STRENGTH

Pause Front Squat 5-5-5



Notes
After 3-4 warm up sets, perform 3 sets of 5 across or building. Pause for 1 second in the bottom while maintaining an upright torso, high elbows, and full bracing. Stay tight in the pause and drive smoothly out of the bottom without bouncing.

METCON

For Time:
60 Calorie Row
120 Double Unders
60 Wall Ball Shots



Notes
Intent ~9-15 min

How fast can you go and not crash and burn? For some, this will be a sprint. For most pacing will be key to get your best time. If this is an easy number of wall ball shots for you, consider going heavier or doing a very large set as fast as you can while maintaining ROM standards. Intent on row is no more than 5 min, scale or cap accordingly.

(CrossFit Open Season )

Short Circuit with a post class pose

Looking to Sign Up for HYROX in the future — or Just Curious About It?

If you’ve been hearing about HYROX and wondering what it’s all about, this is a great place to start. Whether you’re thinking about signing up one day or simply want to try a new style of training, you’re absolutely welcome.We’ll take time to explain the movements, break down the stations, and help you build confidence at your own pace. You’ll get a feel for how HYROX training works without any pressure to perform or keep up with anyone else.

All fitness levels are welcome. Just come ready to move, learn something new, and have fun.

Workout of the Day

Every 5:00 for 5 Sets
10 Strict Barbell Press
15 Tuck-Ups/V-ups
15/12 Air Bike Calories



Notes
Choose a load you can complete unbroken or in one quick break while maintaining strong posture and no leg drive. Intent is to work same weight across in strict press with sustainable, repeatable efforts.

Move steadily through bike calories and core work.

(CrossFit Open Season )

Zak with some 26.2 Muscle-Ups

Updated CrossFit Open Leaderboards

Week 2 is in the books and here are our overall top 10 for women and men. 26.2 was a fun but tough workout with only one registrant (Danny Calanca) able to finish the entire workout. Just getting TO the muscle-ups was a big accomplishment for anyone who made it that far. Again, We are absolutely thrilled for every rep by even member of our team put up on this weeks workout. Only one more week to go.. lets the predictions commence.

See the complete leaderboards, inclusive of age and scaled categories

1. Stephanie Morris
2. Grace Brown
3. Ashley Macha
4. Carolanne Fried
5. Stephany Fong
6. Kiely Webster
7. Jill Cysner
8. Beck Seligman
9. Elizabeth Short
10. Yana Kuzmina

1. Dan Calanca
2. Sammuel Auld
3. Rich Frank
4. Stephen Fay
5. Jeff Horowitz
6. Nathan Ratner
7. Luke Pattan
8. Josh Brant
9. Erick Pinto
10. Garrick Meyers

Workout of the Day

STRENGTH A

Hang Power Clean
3-3-3-3-3

Notes
Complete 5 sets of 3 reps, building or staying across at a challenging but controlled load. Focus on a strong hang position, staying over the bar, and finishing with an aggressive hip extension. Receive the bar in a stable power position with fast elbows.

STRENGTH B

Clean Pull
3-3-3-3

Notes
After 1-2 warm up sets, perform 4 sets of 3 at the same load or building. Keep shoulders over the bar for as long as possible until triple extension has been achieved. Use (100-105%) of your clean 1rm if you have experience with this accessory. If new to this your final 2 sets should feel heavy, but your goal is to focus on positions and accelerating the bar past the knee.

(CrossFit Open Season )

Lester!

Come to Lester’s Book Launch!

Saturday 3/14 @ 4pm at the MoMA PS1 Bookstore

CFSBKer, Award-winning photographer and journalist J. Lester Feder offers, in The Queer Face of War: Portraits and Stories from Ukraine, a first-of-its-kind visual and oral history of a queer community at war. This remarkable collection of stunning portraits and moving profiles captures both the specific vulnerabilities queer people face in armed conflict and the ways they feel especially called to fight. Drawing on more than a decade of reporting in and around Ukraine, the book documents how queer Ukrainians—soldiers, medics, activists, refugees, and survivors of war crimes—have come out in unprecedented numbers since Russia’s 2022 invasion, demanding equality even as they fight for their nation’s survival.

For LGBTQ+ people, visibility is power, and these portraits and profiles are rare: recent wars have largely been fought in places where it is too dangerous to come out. At a moment when LGBTQ+ people are under attack worldwide, The Queer Face of War stands as a crucial record of queer history and a powerful testament to resistance and resilience.

Workout of the Day

STRENGTH

Pause Bench Press
3 x 6, Across



Notes
Perform three work sets, ideally at same weight. Try to make first set a challenging 6, but keep a rep or two in reserve.
Pause for at least 1 second at the chest. You may increase weight slightly from last week if you were successfully pausing for all 3 sets of 8, otherwise repeat the same loads and improve the quality.

METCON

3 Rounds for Time
550m Run

Rest 3 min between rounds

Notes
Intent < 3:30 per interval.

Each round should be a hard but sustainable effort. Aim for consistent pace across all three runs rather than sprinting the first round. Focus on relaxed shoulders, steady breathing, and efficient stride mechanics. use the 3:00 rest to recover fully and prepare to repeat a similar effor each round.

If your lap around the block will be longer than 3:30 at a high effort, consider scaling to 400m instead.

(CrossFit Open Season )

Sam looking tough AF on 26.2

Submit your 26.2 Scores by 8pm!

Do not forget to complete and submit your 26.2 score by 8pm today. If you still need to do it, we have scorecards at the front desk and 608 has the tape lines needed for the lunges. Ask a gym buddy and get’r done!!!

Friday Night Light Photoset

Photos from Friday night by RJ Adams are up on our Flickr! Please tag him and the gym if you post on socials.

Workout of the Day

FLOATER STRENGTH

Notes
Tomorrow we have Pause Bench Press and running.

Choose one lift that best rounds out your training week. Athletes may superset with a non-interfering movement.

If you missed the Open WOD, consider the superset option. Perform any variation of strict pull-up (CTB, weighted, bodyweight, foot-assisted) and use 1 or 2 DB’s for the lunge (Overhead, Front Rack, or Goblet).

If you’re messed up from giving your best yesterday, stay at moderate loads and focus on technique over intensity today.

METCON

For Time
50 Abmat Sit-Ups
50 Burpee Box Jumps (24/20/16″)
50 Abmat Sit-Ups

Notes
Intent 9-12 min

BBJ: After the burpee, perform a two foot take off, two foot landing, and fully extend the knees and hips at the top of the box. We recommend stepping down from the box today.

If you did the Open workout yesterday and feeling sore, feel free to scale down intensity and reps and focus on moving well today.

Scaling Option A
50 Abmat Sit-Ups
40 Burpee Box Jumps
50 Abmat Sit-Ups

Scaling Option B
40 Abmat Sit-Ups
40 No Push-Up Burpee Box Jumps
40 Abmat Sit-Ups

(CrossFit Open Season )

Asha, Sunny 🥴 and Rich

Some 26.2 Muscle-Ups

By Steph, Jeff, Coaches Whit and Cody!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Workout of the Day

For Time:
80-ft Overhead Walking Lunges
20 Dumbbell Snatches
20 Pull-Ups
80-ft Overhead Walking Lunges
20 Dumbbell Snatches
20 Chest-to-Bar Pull-Ups
80-ft Overhead Walking Lunges
20 Dumbbell Snatches
20 Ring Muscle-Ups

Time cap: 15min

Notes
There are a lot of movement standards and specifics for this workout. If you are registered for the Open, we highly recommend reviewing them in advance so you can have a great workout today and perform your best!

This will be a grip and shoulder stamina test with progressively harder gymnastics.

Lunges: Move efficiently, stay controlled and keep the weight stacked overhead.
Snatches: Avoid rushing, use quick singles or smooth touch-and-go sets to protect your grip.
Pull-ups: Should be broken early if needed to avoid big drop-offs later.

Manage your grip and shoulders so you arrive at the final round with enough capacity for muscle-ups.

The goal is consistent pacing and grip management, not sprinting the early rounds.

Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
♂ 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell, jumping pull-ups, then jumping chest to-bar pull-ups, then pull-ups
♂ 20-lb (10-kg) dumbbell, jumping pull-ups, then jumping chest to-bar pull-ups, then pull-ups

(CrossFit Open Season )

Madison and Eric versus 26.2 at Friday Night Lights

26.2

Campbell, Von Rohr and Cringle take on and finish 26.2 (video starts at workout)

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
5-10 Tempo Push-Ups @ 20×1
15 Tuck-Ups or V-Ups
1 min Sandbag Bear Hug Hold
400m Jog

Notes
Those doing the Open workouts should perform the movements for quality. If you are not working out tomorrow, feel free to increase your pace and intensity to maximize your training time today!

FLOATER STRENGTH

A. Pause Bench Press 3×8, Across
B. Front Squat 3×5, Building
C. Sumo Deadlift 4×6-8, Across
D. Hang Power Clean or Hang Power Snatch 5×3, Building

Notes
Tomorrow is Open WOD 26.2: DB overhead walking lunges, DB snatches, pull-ups, chest to bar pull-ups, and ring muscle ups.

Choose one lift that best rounds out your training week. Athletes may superset with a non-interfering movement.

If planning to workout Saturday, consider going lighter and focusing on technique over intensity/load today.

(CrossFit Open Season )

Nate and Coach David looking groovy last week at FNLs

Come to Friday Night Lights tonight!!!

Tonight we’ll be running 4 heats of 26.2 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 80s theme vibes and snacks, maybe judge a heat or two. It’s a lot of fun! Spectators, friends, and the gym pups are all welcome.

Week 12 FNL theme: 80s Night🕹️

If you’re registered for the Open Sign up for Friday Night Lights

• FNLs are for folks registered for the Open through CrossFit HQ
• Use this link
• Or in the ZenPlanner app: Tap your initials/photo (top left, next to the kebab menu (⋮) > Events > pick your heat.

Workout of the Day

SKILL

Handstand Hold or DB/KB Overhead Holds

Notes
Focus on position and control over duration. In the handstand hold, aim for stacked alignment with active shoulders and a braced midline.

If not inverting today, perform Overhead Holds. Use a moderate load that allows a strong, stacked position without rib flare or soft elbows.

METCON

EMOM x 16:00
A. 3-5 Wall Walks
B. 10-14 Goblet Walking Lunges
C. 10 Ring Rows
D. 40 sec Cal Bike or Cal Row

Notes
This EMOM should feel steady and repeatable for all 4 cycles. Choose reps that allow you to finish each station with time to transition.
Wall walks: Should be controlled with strong midline engagement.
Lunges: Stay upright with a stable core and controlled steps. There is no prescribed load today.
Ring rows: Should be strict and smooth. If it feels easy, get completely horizontal using a bench for your feet.
Use the cardio station to move consistently without redlining.

(CrossFit Open Season )

March 2026 Member of the Month: Tong Galaxy

We’re excited to kick off March by highlighting someone who shows up big for both the workouts and the people around them: Tong Galaxy.

If you’ve ever heard someone cheering like their life depends on your last few reps, it was probably him. He has a self-proclaimed “weakness for intensity,” but what stands out most is how he channels it outward – staying, clapping, counting, and shouting for the last person on the floor.

In this MOTM profile, Tong shares what CFSBK means to him, the people who’ve shaped how he thinks about resilience and service, and why finding joy in tiny progress might be the most powerful training habit of all.

Thanks for bringing so much intensity, heart, and thoughtfulness through our doors, Tong. Congratulations!

Name (and any nicknames):
Tong Galaxy. (Tong-Tong, T-Money, Tong squared, Galaxy, Icegrabbers.)

Where were you born, and where did you grow up?
Charlotte, North Carolina.

How long have you been CrossFitting, and how did you find your way to CFSBK?
Since 2019! I have a weakness for intensity.

What does CFSBK mean to you?
My favorite thing about CFSBK isn’t hitting a PR.

It’s the last stretch of a tough workout, when someone is grinding through their final reps and the whole room starts yelling their name. Clock’s running, everyone’s exhausted. And instead of packing up, people stay. They clap. They count. They shout. They cheer.

That moment feels like practice for how to live.

We come to do hard things on purpose. Most of the hard things in life aren’t chosen–illness, uncertainty, responsibility, loss. But CFSBK is different. Here, we opt in. We practice discomfort in a room full of other people doing the same.

Over time, I’ve realized the workout is just the excuse for being here, the container. The real work is deciding what you’re going to do with your energy when someone else is struggling. And I’ve learned that lesson from people in this gym.

Watching Bo, Heather, and Christina confront illness with steadiness and presence changed how I think about resilience. They didn’t hide it or perform it. They calmly and openly stayed with it. That kind of composure teaches the rest of us how to face our own hard things.

Javon once told me he spent years in the Navy fixing aircraft carrier catapults and now his guiding question is: “Where can I be of service?” That question lingers. Erin has devoted her career to changing the systems that create homelessness. Being around people who orient their lives around usefulness grounds and focuses you.

In a time when the future can feel murky, the gym offers present-centered joy. Stella’s contagious love of puzzling. Rebecca’s generous handstand coaching. Brett’s playful rubber duck warmups. What gives me strength? Seeing so many expressions of endurance, service, and joy in one place.

I used to spend a lot of energy worrying about being too intense. CFSBK didn’t shrink that. It redirected it.

Now I try to aim it outward–cheering loudly, clapping for the last finisher, learning something from everyone.

The workout is just the container.

The real work is deciding what you’re going to do with your energy when someone else is struggling.

What are your current fitness goals?
To be able to play aggressively with my daughters for as long as possible.

Program your dream workout:
Thrusters
Muscle ups
400 meter runs
Rope climbs
Toes to bar
Headstand pushups

Program your nightmare workout:
Sitting still, every hour on the hour for 3 hours. Then rowing.

Favorite and least favorite lift:
Favorite lift: clean and jerk. Least favorite (learning to move through my fear at the bottom): back squat!

How do you spend your time outside of CFSBK? Do you have any hobbies?
Plant daddy.
Girl dad.
Friend gatherer.

What are you currently recommending (books, shows, food, etc.)?
For anyone who’s down on this current political moment: Team of Rivals, by Doris Kearns Goodwin.

It’s well-written portrait of leadership during America’s hardest moment–long-term thinking, pragmatism, restraint, and service to something bigger than oneself. It’s grounding.

Any advice for new CFSBKers?
Find joy in tiny progress.

Workout of the Day

METCON

Every 5:00 for 5 rounds:
2 min Air Bike for Calories
8 Sumo Deadlifts

Notes
Keep a moderate pace on each interval and try to stay consistent. This is not a sprint!

The sumo deadlifts can be moderate to heavy load. Rest the remainder of the interval.

If you are planning to do the Open, choose a load that leaves some in the tank for this weekend. +185/155/135/105/85/65lb

ASSISTANCE

4 Rounds For Quality
:30-:45 ea Copenhagen Plank
15 Heels over the DB

Notes
Move through 4-5 rounds with control and intention. The focus is quality positions, not speed.

Planks: Maintain stacked hips and steady pressure through the top leg, breaking early if alignment is lost.

Heels over DB: Move at a steady pace with consistent breathing and full range of motion. Scale to single leg over the DB if form is compromised.

(CrossFit Open Season )

The 60-65 age group CFSBK men post 26.1. Charles wanted to be in this picture but he was too young

Rogue Equipped Gym: CFSBK

About a year ago Rogue posted this video tour of CFSBK. Check it out if you missed it! Also, did you know our shirt is one of the only CrossFit Affiliate shirts you can buy on Rogue.

“One of the official training t-shirts of one of America’s foremost CrossFit affiliates, the CrossFit South Brooklyn tee is an athletic-fit, crewneck design featuring the gym’s skull and crossbones logo in white on black.

Founded in a small park in Carroll Gardens in 2007, CrossFit South Brooklyn (CFSBK) now operates over 11,000 square feet of training space in the Gowanus neighborhood. The gym’s owners and coaches pride themselves on CFSBK’s “professional coaching, exceptional facilities, and above all—our fun, inclusive, and supportive training environment.”