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….

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.

Workout of the Day

METCON

4 Rounds for Max Reps:
1:00 Handstand Push-Ups
1:00 Double Unders
1:00 Calorie Row or Bike
1:00 Rest

Notes
Though you’ll get the best “score” on this workout by maximizing your effort on the double unders, focus on getting a good training stimulus at each station rather than gaming it.

HSPU: Scale to a movement that will allow you to complete at least 10 reps per round. Also OK to mix and match.
A. Strict or Kipping*
B. Box Piked
C. Heavy DB Push Press
*Pre-requisite to kip in the workout is at least 1 strict full range of motion rep.

DU: Practice!

ASSISTANCE

3-4 Sets
10-15 Lateral Raises @ 2020 tempo
10-15 Single DB Overhead Tricep Extensions

Notes
Rest 1 min between exercises.

(Group Class Programming WK8/8 )

Congratulations to (king) Charles on celebrating his 10 year CFSBK anniversary!

Join our Open team!

As of posting we have 52 people representing CFSBK in the 2026 Open! The first workout is announced this Thursday and Friday Night Lights is almost full so jump in “for time”!

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.

Learn more about how the Open works at CFSBK on the events page

Current Roster

WOMEN

April Selby (18–34)
Beck Seligman (18–34)
Zina Ouyang (18–34)
Elizabeth Short (35–39)
Kiely Webster (35–39)
Lok Yan Li (35–39)
Madison Kille (35–39)
Sarah Hughes (35–39)
Sophia Van Doren (35–39)
Stephanie Morris (35–39)
Stephany Fong (35–39)
Becca Liss (40–44)
Jill Cysner (45–49)
Christina LaBrie (50–54)
Erin Healy (55–59)
Rory Bernstein (55–59)
Judy Goldberg (60–64)
Shawn Campbell (60–64)

MEN

Arthur Daquer (18–34)
Garrick Meyers (18–34)
Harry Stephenson (18–34)
Jake Shapiro (18–34)
Jeff Horowitz (18–34)
Joseph Smith (18–34)
Justin Broomfield (18–34)
Kim Aquino (18–34)
Nathan Ratner (18–34)
Oliver Goldberg-Lewis (18–34)
Rich Frank (18–34)
Ryan Gibbons (18–34)
Tyler Suh (18–34)
Alexander Rado (35–39)
Christopher Rand (35–39)
Erick Pinto (35–39)
Jon Schwartz (35–39)
Jonathan Kay (35–39)
Matthew Clarkson (35–39)
Mikey Bogese (35–39)
Stephen Fay (35–39)
Chris Haagen (40–44)
Daniel Kapan (40–44)
David Osorio (40–44)
Gregory Chopko (40–44)
Jacob Bower-Bir (40–44)
Nicholas Slabaugh (40–44)
Philip Soriano (40–44)
Zak Schwarzman (40–44)
Anthony Quigley (45–49)
Josh Brant (45–49)
Lester Feder (45–49)
Keith Walter (50–54)
Caleb Crain (55–59)
Gerry Mullany (60–64)

Workout of the Day

STRENGTH

EMOM x 8 MIN
4 Power Snatches

Notes
The purpose of today’s lifting segment is to work on repeated efforts. Rather than lifting to a max, work at a light to moderate loads that allow for consistency.

Think of this as somewhere between strength and a metcon, where we are developing our capacity to cycle reps and stay organized under fatigue. Your goal is to find an efficient routine to set up the lift, execute, and the rest only as needed before resetting the exact same way for the next rep.

More experienced athletes can likely work at higher percentages relative to their max lift.

Less experienced athletes may choose to scale down to 3 reps per minute.

STRENGTH

Back Squat
Build to a heavy double

Notes
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.

(Group Class Programming WK8/8 )

(Left to Right) April, Olivia and Mara on a Sunday

Coven: Sound Bath Rescheduled

Tonight’s sound bath is going to be rescheduled for a future date.

How to Power Snatch

In this 2:00 video Crossfit Games athlete Emily Bridgers demonstrates how to do a power snatch and shares some tips for improving yours.

Workout of the Day

Due to the blizzard CFSBK is closed today. While we try to always stay open, harsh travel conditions for our staff as well as low sign-ups made it clear we should just call it. See ya’ll tomorrow!

At Home Workout

4 Rounds of:
10-25 Push-Ups
1 Round of “Durante Core”

Durante Core:
10 hollow rocks
10 V-Ups
10 Tuck-Ups
:10 Hollow Hold

(Group Class Programming WK8/8 )

The Open is starts THIS WEEK!

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

Expect on theme music, projector fun and themed wardrobe. Sign up on Zen Planner here under “Events”

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.

Workout of the Day

FLOATER STRENGTH (A)

A. Power Clean and Jerk, Heavy Double
B. Front Squat, Heavy Double
C. Deadlift, 4 x 6-8
D. Wide Grip Bench Press, 4 x 3-5
E. Rear Foot Elevated Split Squat, 4 x 6-8 ea side

Notes
Tomorrow we have single leg RDLs, DB bench press, double unders, and biking.

FSQ: 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.

Deadlift: Aim to go heavier than last week’s 4×10 if you completed it.

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.

STRENGTH (B)

3-4 Sets
Rope Sled Pull + Push

Notes
Perform 2-3 warm up sets + 3-4 tough sets of one hand-over-hand rope sled pull and a sled push back. The sets can be building or across.

While resting and waiting your turn for the sled again, you can opt to bike @ RPE 3-5 to keep your legs moving.

(Group Class Programming WK6/8 )

ǝuolɐ puɐʇspuɐɥ oʇ ǝʞᴉl ʇ,uop uosᴉll∀ puɐ llᴉſ

⛄️ Blizzard Monday Morning Cancellations ⛄️

Due to the forecasted blizzard conditions from Sunday into Monday, we’ve decided to cancel Monday morning group classes and Open Gym until 12pm as well as Diapers & Dumbbells. This will give us more time to travel, shovel and assess the staffing availability given the conditions and accumulation. We will run a 12pm CrossFit class and if it fills up we can also offer a 1pm as well.

Noah wants you to come to his warehouse party!