Workout of the Day

STRENGTH

5 Sets, Building:
1 Snatch + 1 Overhead Squat

Notes
Take 2 warm up sets at light load and then 5 work sets building in weight on the complex. Aim for crisp reps, RPE 7-8. There will not be time to max out today. You should simply try to work up to or heavier than the load you’ll use in today’s metcon.

Snatch can be power or full, athlete’s choice!

METCON

For Time:
50 Push-Ups
30 Calorie Row
10 Snatches (165/115#)

Notes
While not quite a sprint, this should be a relatively fast workout that challenges our technique under fatigue.

Snatch: Intended to be power, but can be executed anyhow to get the weight from ground to overhead.
+/165#/135/115/95/75/-
Heavy load. Deliberate singles.
~75-85% 1RM

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(Bridge cycle 12/22-1/4 )

Another year in the books, folks! We appreciate every member of the CFSBK community and want to give you the opportunity to let us know how we’re doing and how to better support you in 2026. Please take a moment to fill out the member survey above and our team will review every entry!

2025 CFSBK Member Feedback Form

Workout of the Day

ASSISTANCE

3-5 Rounds:
100′ Sled Push
30 sec L-Sit
1:00 Bike, Row, or Jog
30 sec each Adductor Side Plank

Notes
Move with intention, especially on the core pieces.
Use the cardio minute to reset breathing, not spike intensity.
Sled Push: Use a moderate, repeatable load. Maintain a tall, braced posture and steady steps. Movement should be smooth and continuous, not maximal.
L-Sit: Keep toes in line with or above hips. Scale to single knee bend OR both knees tucked.
Adductor Plank: Maintain stacked hips and a long spine. Scale by assisting with bottom leg OR bend the knees and place shin on the bench.

METCON

3 Rounds
1:00 Shuttle Runs (40′)
1:00 Rest
1:00 Sandbag Ground to Shoulder
1:00 Rest

Notes
With only three rounds of work here and a good amount of rest, bring the intensity right away!

Shuttle Run: 1 rep = 40′ = down and back across the far tape lines.

Choose a heavy bag for you and focus on efficiency:
-Set up: bag between feet (not in front)
-Hands scoop under bag
-Get low, get braced
-Lap it and bring feet under hips
-Drive through legs and hips
-Don’t pull from the arms or heave from the shoulders

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(Bridge cycle 12/22-1/4 )

Thea on deadlift, Front Squat Push up triplet at 155lbs

THE 2026 DOGS OF CFSBK Calendar will arrive January 3rd

There’s still time to order your CFSBK x PupStarz Rescue Doggie Calendar

Photographs by Aaron Weiss.

Calendars are $40 and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs, cats and bunnies since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.

Workout of the Day

The 12 Rounds of Fitness!

12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…

1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)

Notes
Time Cap: 32 minutes. This is the same workout we did last year — try to beat your score!

In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then 1 wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
In round 4 perform 4 DB Push Press, 3 DB Thrusters, 2 burpees, 1 wall walk.
Continue in the same fashion, adding a new exercise each round.

As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.

Scaling Ideas!
Pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.

Wall Walk:
A. Partial range of motion
B. Angled hollow body inversion hold x 10 seconds
C. Box Piked Handstand Hold x 10 seconds

Knees to Elbows: Straight arms throughout. RX’d movement is the knees touching the elbow joint, not the triceps/upper arms. Scale to hanging knee raise with knees above hips.

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(Bridge cycle 12/22-1/4 )

Happy Holidays! As a special gift to our community check out most of our beloved staff when they were still young and innocent.

Photo Guide
1. Grace & Coach Steph
2. Coaches Katie & Clay
3. Coach Whitney & Savannah
4. Justin & Liz M
5. Leah & Lago
6. Emily & coach Avery
7. Sasha & Andrew
8. Coaches Jeremy & Erick
9. Suzanne-Michelle & Charlie
10. Coach Brett & Amy
11. Luis & Frank
12. Coach Phil & Erin
13. Coaches David & Lizzy
14. Coach Grant & Tim

Workout of the Day

STRENGTH

Deadlift
4×3 @ RPE 7-8

Notes
Take 3-5 progressive warm-up sets to find a set of 3 reps that feels like RPE 7-8. This means technically sound, challenging sets with 2-3 reps in reserve.

Ideally you’ll do 4 sets of 3 across at the same weight, but it’s also okay to add or subtract a bit if needed to hit the intent.

Example:
95×8
135×6
165×4
185×2
195×1
– – –
205x3x4

METCON

5 Intervals of

In 1:30:
60 Double Unders
Row for Calories in remaining time

Rest 1:30

Notes
Intent is to have at least 40 seconds to row in each interval. Scale the rope as needed and be mindful in your transitions to maximize work time today.

Set yourself up mentally and physically to work hard across all 5 intervals today.

DU < 40 sec
30 DU
10 Attempts
75 Single Unders

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(Bridge cycle 12/22-1/4 )

January 2010. Our final winter in the Brooklyn Lyceum. For two years, even though we were indoors, there was no heat all winter aside from a few very ineffective propane heaters given the size of the space. CFSBKers stayed bundled for all or most of class. Here’s a very chilly Tamar, wearing a hat and gloves to protect her hands from the freezing barbells. (they would get so cold!)

Today is a half day!

Here is this week’s schedule:

Wednesday, December 24th Christmas Eve 🌠

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6am-1pm
Hybrid Access from 5am

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Thursday, December 25th Christmas Day 🎄

Group Class (25 cap)
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym
9am-12pm
Hybrid Access from 6am

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Friday, December 26th

Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
8am-12pm
Hybrid Access from 6am

Workout of the Day

STRENGTH

Split Jerk
Heavy 3

Notes
The bar will come out of the rack today.
Build to your heaviest technically-sound triple in the split jerk within 20 minutes.
Prioritize efficient bar path, tight core, and confident footwork every set.
Quality over load! We want heavy weight, but only on reps you can catch cleanly overhead and hold with stability.

ASSISTANCE

3-4 Progressive Sets
6/6 SA DB Strict Press
1:00 Partner Sorenson Hold
:30/:30 Split stance pallof hold

Notes
Press: Moderate to challenging load across sets. Start each rep with the DB racked tight to the shoulder.
Press straight up, finish with bicep by ear and ribs down.
No leaning, no knee dip, no “sneaky jerk.”

Sorenson hold: Neutral spine, think long, not arched.
Arms crossed or hands at temples.
Breathe behind the brace.
Add light plate hug if athlete is rock-solid and has time.

Pallof: Front heel down, back knee soft.
Hands extended straight out from chest.
Don’t let the band pull you off center, resist quietly.

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(Bridge cycle 12/22-1/4 )

Coming a little early gives you more time to get settled, do a little DIY movement prep and scope out how the workout looks. Here’s Eric checking out last week’s every :20 clean and jerk workout before doing it himself.

Holiday Schedule Reminder

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Wednesday, December 24th Christmas Eve 🌠

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6am-1pm
Hybrid Access from 5am

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Thursday, December 25th Christmas Day 🎄

Group Class (25 cap)
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym
9am-12pm
Hybrid Access from 6am

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Friday, December 26th

Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
8am-12pm
Hybrid Access from 6am

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Wednesday, December 31st New Year’s Eve 🎆

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6a-1pm
Hybrid Access from 6am

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Thursday, January 1st New Year’s Day 👶

Group Class
10am CrossFit
11am CrossFit
12pm CrossFit

Open Gym
10am-1pm
Hybrid Access from 6am

Workout of the Day

SKILL: Rope Climbs

Notes
Friendly PSA: Learning how to efficiently climb a rope can be brutal for the skin on your legs before you get the technique down. We recommend wearing long pants and/or a pair of tall socks or even knee sleeves around your ankles.

Use today’s time to learn and practice technique. This video link is set at a point to show a close up of a very efficient footwork method, as well as a reminder that nailing secure footwork will mean you can use your arms less and do more work in less time (increased work capacity = fitness!)

More experienced athletes can work on completing a 15′ climb in as few “pulls” as possible. For example: 3-4 “reps” of footwork + pull to get to the top, rather than 5-6 on each climb.

METCON

EMOM x 20 Min
A. 3 Rope Climbs
B. 16 Box Jumps -OR- 16 Alternating Single DB Step Ups
C. 1:00 AMRAP Bike Calories
D. Rest

Notes
Spend 40-45 sec on the rope climb and box stations. Accumulate calories on the bike for a full minute and then rest.

Rope Climb Scaling
A. 1-2 Full Height Climbs
B. 1 Partial Height Climb
C. 3-5 Rig Pull-Up with Rope Footwork
D. 1-3 Supine-to-Stand-to-Supine Climbs

Box: Athlete’s choice on jumps or step ups! Step ups can be bodyweight or single DB loaded, either goblet style or behind the neck.

Bike:
-Newer to rope climbs? Aim for RPE 5-7 on the bike to maximize your chance of being successful across all 5 rounds.
-More advanced climber? Push bike pace to RPE 7-8+.

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(Bridge cycle 12/22-1/4 )

Josh and Rebecca enjoying some sandbag carries on a Sunday 

First Cut

In the 2019 CrossFit Games introduced a new qualification format. Athletes could qualify in four different ways:

National champions (one per country)
Sanctionals
Open top finishers
Games invitations

This led to a total of 148 men and 129 women competing in the first event in 2019, up from the standard top 30–40 athletes in each division. In addition to that, allowing national champions to compete meant that the range of experience on the field would be much larger than normal. First Cut was intended to be a tough test to filter the field down to 75 men and 75 women. It was a triplet that featured one movement from each modality: monostructural (400m run), gymnastics (legless rope climbs), and weightlifting (heavy squat snatches). The athletes knew that there would be significant cuts after the first few events which were necessary to filter to the top 3 by the end of the weekend. It’s one of my favorite events from a very unique season. Also the videos are well done.

“FIRST CUT”

4 rounds for time:
400m run
3 15′ legless rope climbs
7 squat snatches (130 | 185 lb.)

Time cap: 20 minutes

Workout of the Day

FLOATER STRENGTH

DB Rows 4×6-10e reps

Bench Press 3×5-8

BSW or FSQ 5×1-3

Power Snatch
Every :30 x 10:00

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we start a new 2 week holiday cycle! We’ll see rope climbs, box jumps or step ups, and biking.

ASSISTANCE

3-4 Rounds of:
Sandbag carry down and back x2
8-12e Single Leg supported RDL
3-8+ Strict toes to bars or Chin-Ups

Notes
Perform 3-4 progressive sets on the assistance work.

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CrossFit Group Class Programming Template (WK8/8)

Jenn W, consistent, caring and hard working!

Bridge Training Cycle 12/22 – 1/4

With the holidays coming up, we’re mixing things up a bit with two weeks co-programmed by Coach Erick and Coach Whit! Through the end of the year, we won’t be running a dedicated training cycle with specific lifts on certain days. Instead, we’re leaning into variance.

You can still expect each week to be well-rounded with a mix of short, medium, and long efforts, along with plenty of lifting, skill work, and all the fun, challenging elements you love about CFSBK’s programming.

Sundays will include a Floater Strength segment to make up anything you missed during the week.

Enjoy the variety, work hard, have fun, and roll with your gym homies through the holiday season! 🎄

Workout of the Day

AMRAP 12:00
10-15-20-25-30-35…
Row, cals
Wall Ball Shots

Rest 8:00

AMRAP 12:00
12/9 Cal bike
12/9 Burpees

Notes
With a total of 24 minutes in today’s workout, approach each segment as a steady grind with a push at the end. Keep your movement consistent, your breath controlled and your head right.

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CrossFit Group Class Programming Template (WK8/8)

Starting off 2026 with a fleet of new medballs. We recently purchased 37 new Dynamax medicine balls which will be spread between 597 and 608. 

Coach Phil is opening a gym in CT!

My partner and I are opening a Strength studio out in New Canaan, CT! This is a dream of ours that’s years in the making. I’ve learned so much over the years through CrossFit about the importance of community, and the impact it has had on me and everyone I’ve met. Now, we’re trying to build a community of our own through strength! We made a GoFundMe to help with the cost of the buildout. If you can, please share this with everyone and anyone you feel connects with our mission. And if you believe in me as a coach and want to support directly, I’d also greatly appreciate it! Here’s the link!

Workout of the Day

FLOATER STRENGTH

DB Rows 4×6-10e reps

Bench Press 3×5-8

BSW or FSQ 5×1-3

Power Snatch
Every :30 x 10:00

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have rowing and wall ball, air bike and burpees.

METCON

Every 3:00 x 5 Rounds
10 Kipping Pull-Ups
50 Double Unders

Notes
This workout is more about consistency than intensity. Whatever version you do of the pulling, make every rep the best version of it you can make. With Double Unders focus on smooth unbroken reps.

Pull-Ups
(+) 3-5+ Bar Muscle-Ups
(+) Chest to Bar Pull-Ups
10/8/6 kipping, strict or banded

Jump Rope
(+) Unbroken every round
50 Reps
1:00 AMRAP

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CrossFit Group Class Programming Template (WK8/8)

Greg putting in work on a Saturday

Personal Training price increase

The message below was sent out earlier this week to members with personal training purchases in the last year. We are raising our PT rates.

David here, writing to inform you that our personal training session and package prices will be increasing. We made this decision for two primary reasons: first, is to account for inflation since our last rate increase in 2022 and second, to reflect the quality and experience of our coaching staff who will benefit from these increases most. Below are the new rates which will go into effect upon your following package purchase. We are so grateful for your continued support and trust in us at CFSBK.

1 on 1 Single Session: $190
1 on 1 10 Pack: $1,800

1 on 2 Single Session: $265
1 on 2 10 Pack: $2,500

Please note that we are discontinuing 20-session packages.
Thank you for being a part of our community and supporting CFSBK. Let us know if you have any questions.

Workout of the Day

Every :30 x 15:00
1 Power Snatch

Notes
This workout should be a challenging but repeatable effort where you can stay on the clock for all 30 reps. The goal here is to choose a load heavier than “Isabel” which will challenge you but still allow you to maintain consistent technique across all reps.

Attempt to get into a flow state in today’s workout where you get out of your head and into your body. Every rep will provide feedback which you can feel into the next rep. Focus on a good start position, consistent bar path and speed and aggression in the 2nd and 3rd pulls. Happy lifting!

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CrossFit Group Class Programming Template (WK8/8)

Welcome Foundations grads Pragati, Sarvesh, Mickey and Venkat

Holiday Schedule!

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Wednesday, December 24th Christmas Eve 🌠

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6am-1pm
Hybrid Access from 5am

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Thursday, December 25th Christmas Day 🎄

Group Class (25 cap)
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym
9am-12pm
Hybrid Access from 6am

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Friday, December 26th

Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
8am-12pm
Hybrid Access from 6am

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Wednesday, December 31st New Year’s Eve 🎆

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6a-1pm
Hybrid Access from 6am

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Thursday, January 1st New Year’s Day 👶

Group Class
10am CrossFit
11am CrossFit
12pm CrossFit

Open Gym
10am-1pm
Hybrid Access from 6am