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.”

Workout of the Day

STRENGTH

Overhead Squat
3×5, Across

Notes
Perform 3 work sets of 5 reps setting the same load across after 2-3 warm up sets. If doing the Open, today is good refresher for any overhead squats or snatch that may show up in upcoming workouts. And hopefully we’ll finally shake off that wall ball soreness???

PARTNER METCON

For Time
100 Double Unders
20 Hang Power Snatches
(95/65#)
80 Double Unders
16 Hang Power Snatches
60 Double Unders
12 Hang Power Snatches
40 Double Unders
10 Hang Power Snatches
20 Double Unders
8 Hang Power Snatches



Notes
Partner A performs 50 DU’s + 10 HP Snatches, then Partner B does the same.

Complete the same sequence until both partners complete the final round of 10 DU’s + 4 HPS.

Snatches: 1-2 sets cycling the barbell each round. +95/65/45/-

DU Scaling:
There are 150 reps per person as written. Choose a rep scheme that challenges you, but never spend longer than about 1 minute on the rope.
80-60-40-20-10 (210 total, 105 pp)
50-40-30-20-10 (150 total, 75 pp)
Singe Unders, per person: 75-60-45-30-15

(CrossFit Open Season )

Steph stepping her way to the top of the leaderboard

26.1 CFSBK Leaderboards

We are currently posting this prior to the submission deadline of 26.1, so things may change, but as of 6pm on Monday here are are top 10 male and female Rx’d performances on 26.1. You can use this link to go to our official leaderboard and roster where you can toggle between age groups, scaled and Rx etc.

We’ll update this tomorrow for final submission accuracy but you can always use the link above to see the dynamic leaderboard. Test 1 was tough and we’re so proud of everyone who performed even 1 rep of the workout. Got team CFSBK!

Top 10 Rx’d Women
Stephanie Morris – 255 reps
Elizabeth Short – 241 reps
Grace Brown – 238 reps
Ashley Macha – 224 reps
Stephany Fong – 213 reps
Carolanne Fried – 212 reps
Kiely Webster – 206 reps
Jill Cysner – 183 reps
Sarah Hughes – 163 reps
Edie Shaw – 156 reps

Top 10 Rx’d Men
Jeff Horowitz – 296 reps
Sammuel Auld – 272 reps
Dan Calanca – 265 reps
Luke Pattan – 253 reps
Stephen Fay – 242 reps
Jake Shapiro – 240 reps
Josh Brant – 238 reps
Nathan Ratner – 236 reps
Rich Frank – 234 reps
Garrick Meyers – 230 reps

Workout of the Day

STRENGTH

Pause Bench Press
3×8, Across

Notes
Perform 3 work sets, ideally at the same weight. Try to make the first set challenging to hit 8 but keep a rep or two in reserve. Next week we’ll do 3×6 where you can bump the weight up.
 Pause for 1 sec count at the chest. The pause will increase your time under tension and eliminate the stretch reflex. Expect you may need to decrease weights with the pause and use a spotter.

METCON

6 Rounds for Time:
10/8 Calories Bike or 12/10 Calories Row
8 Russian KB Swings (32/24/16kg)
8 Kipping Toes to Bars

Notes
Intent: 9-13 min

Bike/Row < 1 min

KB: Heavy and unbroken.

Toes to Bar Scaling:
1. Kipping Knees to Elbows
2. Strict Toes to Bar (4/round)
3. Kipping Partial Range of Motion
4. Strict Hanging Knee Raise

Submit your 26.1 Scores!!!

Do not forget to complete and submit your 26.1 score by 8pm today! You still have today to come in and complete it if you havent yet. If you need a judge, post a comment to the blog or ask the Front Desk to see if we can help you find a judge. Or ask someone at OG or coming out of class, its only 12 minutes!!!

(CrossFit Open Season )

Toni will be running out “fitness racing” classes described below

Workout of the Day

FLOATER STRENGTH

A. Power Snatch, Heavy Double
B. Back Squat, Heavy Double
C. Strict Chin Up, 5 x 3-5
D. Deadlift, 4 x 3-5
E. Wide Grip Bench Press, 4 x 3-5

Notes
Tomorrow we have pause bench press, biking or rowing, KB swings, and toes to bar.

All movements today can be sets across or progressively building in weight, athlete’s choice.

BSQ: Take 3-4 warm-up sets and 3-4 progressive attempts at a heavy double. While not an all out 2 RM test, aim to find RPE 9+ today, or 0-1 reps in the tank.

Chin-Up: Scale to bodyweight, negatives, or foot assisted. Aim for a minimum of 15 tough reps today.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.

PARTNER METCON

With both partners working at once, complete the following for time:

2400m Row

-and-

10 Rounds (5ea):
120′ Sandbag Bear Hug Carry
120′ Dual KB Farmer Carry (32/24kg ea)

Notes
Intent <14 min

Both partners work at the same time to complete both tasks. While Partner A is completing 1 round of the carry couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion, and keep your transitions tight.

The workout is complete when each partner has done 5 rounds of carries and the team has reached 2400m on the erg!

There is no RX load for the sandbag. Pick something heavy that you can carry for 120 feet unbroken.

(Group Class Programming WK8/8 )

Zina showing how we all felt attempting that first box jump over after all those wall balls

Team CFSBK grows to 70!

70 CFSBKers have signed up to take on the 2026 CrossFit Open! We have a huge range of age groups and experience levels on our team, and we welcome and celebrate them all. As we get through Week 1, here are a few things to keep in mind.

Put up an official score for all three tests.
If you’re gonna do the thing, DO THE THING. Follow through on performing each workout at the level that makes the most sense for you. These are three tests over three weeks. Plan and prioritize when you’re going to perform them, and don’t forget to submit your scores.

If you can’t make it to Friday Night Lights or Saturday classes, connect with a gym pal to see if they can judge your score in Open Gym. The front desk will provide your scorecard and can answer questions. If you can’t find someone, let the front desk know and we’ll try to assist in connecting people.

Understand the test
While each workout will be explained in-house, make sure you’re familiar with the workout, the standards, and the flow of each test. The less you need to figure out on game day, the better.

Make a plan
Go into each workout with some kind of plan, how you’ll pace, where you’ll push, and where you’ll push back. Also have a backup plan so you don’t lose your mindset if the plan doesn’t go your way.

Embrace the moment
Your effort is just as, if not more, important than your score. When you’re in it and you want to give up, believe that you can do more than you realize. These tests are also learning opportunities and should be “fun” experiences. Cheer on your friends, lay it all out, writhe around on the floor, LIVE dammit!

See our entire team roster here

Workout of the Day

OPEN WOD 26.1

For Time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap 12:00

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

Notes
Our first Open challenge is a high-volume, lower-body stamina-based workout. Your legs will be tired! Doing you best today will require pushing through that inevitable discomfort. Work hard for twelve minutes and make yourself proud!

Scaled: (Ages 16-54)
♀ 10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
(may step up)

♂ 14-lb (6-kg) medicine ball,
10-foot target, 24-inch box
(may step up)

Masters 55+:
♀ 14-lb (6-kg) medicine ball,
9-foot target, 20-inch box
(may step up)

♂ 20-lb (9-kg) medicine ball,
9-foot target, 24-inch box
(may step up)

Scaled Masters 55+:
♀ 10-lb (4-kg) medicine ball,
8-foot target, 20-inch box
(may step up)

♂ 14-lb (6-kg) medicine ball,
8-foot target, 24-inch box
(may step up)

(Group Class Programming WK8/8 )

Make sure your judge is clear on the standards, ranges of motion and has a basic counting and comprehension skills

26.1 Tips from Jason Grubb a CrossFit Games masters athlete

This 9:00 video contains some good advice about pacing in 26.1.

Live announcement Performance: Colten finishes 26.1 unbroken in 11:15

Week 1 of the 2026 CrossFit Open, presented by Air National Guard, takes us to Moffett Federal Airfield, home of the 129th Rescue Wing, a California Air National Guard unit, with the live announcement of Open Workout #26point1. Watch Games athletes Jayson Hopper, Dallin Pepper, Colten Mertens, and Austin Hatfield throw down shortly after the workout is announced. 

Workout of the Day

FLOATER STRENGTH

A. Power Snatch, Heavy Double
B. Back Squat, Heavy Double
C. Strict Chin Up, 5 x 3-5
D. Deadlift, 4 x 3-5
E. Wide Grip Bench Press, 4 x 3-5

Notes
Tomorrow we have Open WOD 26.1! Wall balls, box jump overs, and weighted box step overs.

All movements today can be sets across or progressively building in weight, athlete’s choice.

BSQ: Take 3-4 warm-up sets and 3-4 progressive attempts at a heavy double. While not an all out 2 RM test, aim to find RPE 9+ today, or 0-1 reps in the tank.

Chin-Up: Scale to bodyweight, negatives, or foot assisted. Aim for a minimum of 15 tough reps today.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.

METCON

For Time
1600m Bike
40 Abmat Sit-Ups
20 Burpees
20 Abmat Sit-Ups
10 Burpees

Notes
Today is not a day to overpace the bike. Get after it!

Bike < 4:00. Scale to 1200m.

(Group Class Programming WK8/8 )

Tess fighting through 24.2 at FNLs

Come to Friday Night Lights tonight!!!

Tonight we’ll be running 4 heats of 26.1 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 70s 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 1 FNL theme: 70s Night🕺

Don’t be a square, bring your best disco fit and get groovy at 70s Night. We’ll be sweating to classic 70s jams with 70s nostalgia on the big screen. Best dressed + top male and female scores at Friday Night Lights take home gym swag and bevvies. Dyn-o-mite!

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.

26.1 is….