Workout of the Day

FLOATER STRENGTH

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 sidee

Notes
Tomorrow we have toes to bar, DB hang clean and jerks, and rowing or 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.

METCON

4 Rounds for Max Reps
1:00 AMRAP Shuttle Runs (40 ft)
1:00 Rest
1:00 AMRAP Wall Ball Shots
1:00 Rest

Notes
This is a repeat WOD! Track back to 1/10/25 and see if you can get more work accomplished today.

Run, Ball, rinse, repeat! Push hard on each interval.

Each rep of the shuttle run will be counted as 40 feet, or “down and back” across the 20 ft tape lines.

(Group Class Programming WK6/8 )

Lucas working on the DB Pullovers assistance work

Coven: Sound Bath Tuesday 2/24

Need some deep relaxation to support your body’s end-of-winter transition? Come get grounded and refreshed with Coach Clay and community member Travis James, who will facilitate a sound bowl bath and guided meditation to promote nervous system regulation and inner vitality.

Workout of the Day

Open WOD 22.2

For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (225/155 lb)
Bar-Facing Burpees

Time Cap: 10 minutes

Notes
The CrossFit Open is coming. Here’s a little flashback to the second workout of 2022. How far can you get along the ladder with this couplet?

Scaled Version:
Deadlifts (135/95 lb)
Bar-Facing Burpees *Athletes may step over the bar to complete the burpee.

(Group Class Programming WK6/8 )

One of the finest humans to ever grace CFSBK, the one and only Lizzie D\

Come see coach Clay’s movie screening this Sunday at CFSBK

You are officially invited to the first ever test screening of my in-progress feature film, Werewolf Game Deluxe! I am so overjoyed and excited to share this work with you all.

Date: Sunday, February 22nd
Time: 6-8:30pm
Location: CFSBK!

Please FOLLOW THIS LINK to RSVP and learn more about the film.

Attendance is free but there are also donation-tier tickets for those who would like to contribute to post-production funds. Please feel welcome to bring a friend, but be sure to share this RSVP link with them.

Rich Froning completes today’s workout in 8:08

Workout of the Day

METCON

Every 90 sec x 10 Rounds
5 Chest to Bar Pull-Ups
25 Double Unders

(Rx+) 7 CTB OR 1-3 Bar Muscle-Ups & 35 Double Unders

Notes
Each round < 45 sec

This workout is designed to be 10 calm, repeatable efforts. Keep full body tension in your kip, and then relax the upper body as much as possible on the double unders.

Transitions are key. Manage your jump rope, both for yourself and your neighbors.

If you are working on achieving the bigger range of motion in the CTB pull-up, scale back the reps and make each one count!

PU Scale
2-3 CTB kipping
5 Chin-over-bar kipping
3 Strict (bodyweight or difficult foot assist)

DU Scale
15 DU
20 sec DU attempts
40 Single Unders

ASSISTANCE

A1. 4 x 8-10 DB Pullover
A2. 4 x 30 sec Weighted Hollow Flutter Kicks

Notes
Use a heavy weight and controlled tempo for the pullovers. Use a plate, DB, or medicine ball for the flutter kicks.

Rest up to 1 min between exercises.

(Group Class Programming WK6/8 )

Jennie representing Fit55 class during Fight Gone Bad

In The Open!

We currently have 40 people signed up for the 2026 CrossFit Open, below is our current roster divided by division. You can also see the broad range of ages groups participating this year. We are so excited to see such a range of folks representing CFSBK! The open starts next week, sign up below!

Sign up for the 2026 CrossFit Open

Women’s Division

April Selby (18-34)
Beck Seligman (18-34)
Zina Ouyang(18-34)
Kiely Webster (35–39)
Lok Yan Li (35–39)
Madison Kille (35–39)
Sophia Van Doren (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’s Division

Arthur Daquer (18-34)
Garrick Meyers (18-34)
Jake Shapiro (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)
Tyler Suh (18-34)
Alexander Rado (35–39)
Christopher Rand (35–39)
Jon Schwartz (35–39)
Matthew Clarkson (35–39)
Mikey Bogese (35–39)
Daniel Kapan (40–44)
David Osorio (40–44)
Jacob Bower-Bir (40–44)
Nicholas Slabaugh (40–44)
Philip Soriano (40–44)
Zak Schwarzman (40–44)
Josh Brant (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 Clean and Jerks

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 load that allows for consistency and cycling your reps relatively quickly and efficiency.

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

Front 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 WK6/8 )

Praying to the WOD GODs post ritual

How to Front Squat

This 2:30 video is a great and thorough tutorial on the front squat set up and technique!

Workout of the Day

AMRAP 24 MIN
400m Run
16 DB Bench Press (50/35#)
22 AbMat Sit-Ups
1000m Bike
16 Push Ups
22 AbMat Sit-Ups

Notes
Run/Bike < 2:20

DB: 1-2 Sets, Heavy.

Push-Ups: 1-3 Sets. Elevate as needed.

ASSISTANCE

A1. Sandbag Bearhug Hold, 3 x 1:00
A2. Seated Pike Ups, 3 x 15

(Group Class Programming WK6/8 )

The air bike is a double-edged sword: high-power output is possible, but at what cost?

CFSBKer Jane Brill is looking for temporary gallery space

Pike-Ups

Workout of the Day

FLOATER STRENGTH

A. 3 Power Snatch + 1 Overhead Squat x 5-7 Sets
B. Back Squat, 3×3
C. Deadlift, 4 x 10
D. Wide Grip Bench Press, 4 x 3-5
E. Weighted Strict Chin Up, 5 x 3-5

Notes
Tomorrow we have running, DB bench press, biking, push-ups, and sit-ups.

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

BSQ: Aim to go heavier than Week 2.

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.

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

METCON

AMRAP 12 Min
3-6-9-12-etc.
Strict Toes to Bar
*Perform 12 Plate Overhead Reverse Lunges and 6 Burpees to the plate after each set.

Notes
Begin by performing 3 strict toes to bar, then 12 altenating lunges (6ea) and 6 burpees. Return to the rig to complete 6 strict TTB, and continue into another 12 lunges and 6 burpees. Add 3 TTB per round until the clock reaches 9 minutes.

Choose a plate you can support with straight arms overhead for a set of 12 unbroken.

TTB Scaling
A. 2-4-6-8-etc.
B. 1-3-5-7-etc.
C. 3-6-9-12-etc. Incline TTB

(Group Class Programming WK5/8 )

Joel and Jamie bring Finn to CFSBK for his first visit!

CFSBK Movie night next Sunday!

You are officially invited to the first ever test screening of my in-progress feature film, Werewolf Game Deluxe! I am so overjoyed and excited to share this work with you all.

Date: Sunday, February 22nd
Time: 6-8:30pm
Location: CFSBK!

Please FOLLOW THIS LINK to RSVP and learn more about the film.

Attendance is free but there are also donation-tier tickets for those who would like to contribute to post-production funds. Please feel welcome to bring a friend, but be sure to share this RSVP link with them.

See you soon!

Coach Clay

Workout of the Day

❤️PARTNER METCON💔

For Time

Romantic 4000m Row

AND

14 Passionate Rounds of:
10 Deadlifts (185/125/85#)
50 Double Unders

Notes
It’s a repeat! Track back to 12/28/24. This workout is inspired by Open WOD 24.1!

Both partners work at the same time. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion, altnerating rounds of the couplet.

The workout is complete when each partner has done 7 rounds of work and the team has reached 4000m on the erg!

Barbell should be a light-moderate load with which you could complete 10 reps unbroken, though you may strategize differently in the workout.

DU < 45 sec on average. Scale as needed:
A. 30-40 Reps
B. 304- sec DU practice
C. 70 Single Unders

Try not to fall in love with your partner.

(Group Class Programming WK5/8 )

Find you a workout partner that holds you like this Post WOD

Are you willing?

CrossFit is for anyone willing to walk through our doors and give it a shot. It is not, however, for everyone, and we want it that way. We are inclusive in our environment, our scalability, and meeting you wherever you’re at, but you need to be brave enough to take that first step. What we do is not supposed to be easy, it’s not supposed to feel good all the time, it will humble you, it will challenge you, and it will change you. Most people are not willing to show up and put in the work. If you’re reading this, you ARE one of those people willing to take on a challenge. Your first and most important rep does not happen in class, it’s that first step through our doors, a rep most people will never attempt.

Also registered for the 2026 CrossFit Open!

Workout of the Day

FLOATER STRENGTH

A. 3 Power Snatch + 1 Overhead Squat x 5-7 Sets
B. Back Squat, 3×3
C. Deadlift, 4 x 10
D. Wide Grip Bench Press, 4 x 3-5
E. Weighted Strict Chin Up, 5 x 3-5

Notes
Tomorrow we have rowing, deadlifts, and double unders.

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

BSQ: Aim to go heavier than Week 2.

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.

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

STRENGTH (B)

3-4 Sets
A1. 10 Strict Dips @ 21×1
A2. 100′ Sled Push

Notes
Perform 1-2 warm-up sets on the sled. Then begin to superset the two exercises.

Aim for 3-4 tough sets on the sled push, adjusting weight as needed so you can complete it as an unbroken 100 ft push.

Dips:
Ring
Matador
Box (toe assist)
Parallettes
Bench

If you can perform 10 dips on the tempo without issue, consider adding load.

(Group Class Programming WK5/8 )

Here are our new(ish) 597 ski ergs!

Ski Erg Technique

We recently installed four ski ergs in 597 as part of our never ending quest to improve CFSBK. Because we could only fit 4, these will mostly be used in group classes as an option within a warm-up or as an optional substitution for rowing or biking. Check out this section of Mat Fraser’s “pro tips” series where he talks about ski erg technique for a basic overview on the machine.

Workout of the Day

“Morrison”

For Time:
50-40-30-20-10 Reps Each Of
Wall Ball Shots (20lb,10ft / 14lb,9ft)
Box Jumps (24/20″)
KB Swings (32/24kg)

Notes
This CrossFit Hero workout is simple and straightforward, but with 450 total repetitions, it’s also pretty grueling. Don’t let a negative mindset get the best of you today. You can do it!

As prescribed, the KB swings are overhead/American style. Scale to Russian height swings if needed.

Target < 35 min. Scale as needed.

Scaling Option A
50-40-30-20-10 Reps Each Of
Wall Ball Shots (14lb,9ft, 10lb,8ft. 8lb)
Box Jumps (20/16/12″)
KB Swings (24/16/12kg)

Scaling Option B
40-30-20-10-5 Reps Each Of
Wall Ball Shots
Box Jumps
KB Swings
(Choose weights and heights that allow for consistency)

“Morrison” is a memorial workout for U.S. Army Spc. Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on Sept. 26, 2010, from injuries suffered on Sept. 25, 2010, when insurgents in Kandahar, Afghanistan, attacked his vehicle with an improvised explosive device.

(Group Class Programming WK5/8 )

CFSBK is your one stop shop for mind and muscle! Max and Kris battling it out in a post WOD chess game.

Free Kipping Pull-Ups and Toe to bar seminar for everyone signed up for the Open!

Join guest coach Cody Mooney on Saturday 2/21 at 2-3:15pm for a free seminar covering kipping mechanics and efficiency on pull-ups and toes to bars. This is a great way to refine your technique prior to the Open. There will also be time for Q&A about other movements and anything related to performance! Sign up links will be available shortly, but you must be registered for the 2026 CrossFit Open to attend.

Cody competed at regionals from the age of 19 in 2014 to 2019, which was his last year competing. He competed individually at the Games in 2017 taking 17th place, and on a team in 2019, taking 2nd place. He also was on the winning team of WZA and Granite Games in 2019 and the 2nd place team in Dubai.

Workout of the Day

METCON

Every 4 min x 4 Rounds
15 Abmat Sit-Ups
15/12 Calorie Bike
Max Reps Unbroken Kipping Pull-Ups

Notes
Today’s workout provides another opportunity to challenge our endurance with gymnastic skills.

Those newer to the kipping skill should scale the first two movements if/as needed to their work is 2:00 or less per round.
Advanced athletes should push it on every round, knowing that the unbroken volume will likely decrease as the workout goes on.

In order to have a productive training session, use the following scaling progression:

If you can do…
12+ unbroken reps: perform as RX’d
5-10 unbroken reps: accumulate 10-15 reps per round, in as few sets as possible (ex: 9/6)
3-5 unbroken reps: accumulate up to 10 reps per round, breaking as needed (ex: 3/3/3)

If you are not kipping today, perform max reps strict pull-ups.
If you are not yet doing bodyweight strict pull-ups, perform 5-10 foot assisted reps + 5-10 (optional) kip swings per round.

ASSISTANCE

3-4 Sets
12-15 Weighted Victorian Raises
20-60 sec Hollow Rocks

Notes
Raises: Pause a beat at the top and bottom of each rep
Rocks: Scale to a variation in this progression if needed: hollow “egg,” open arm tuck, or single leg.

(Group Class Programming WK5/8 )

Some hunks at CFSBK, who cares.

Come see Coach Clay’s screening of their film at CFSBK!

You are officially invited to the first ever test screening of my in-progress feature film, Werewolf Game Deluxe! I am so overjoyed and excited to share this work with you all.

Date: Sunday, February 22nd
Time: 6-8:30pm
Location: CFSBK!

Please FOLLOW THIS LINK to RSVP and learn more about the film.

Attendance is free but there are also donation-tier tickets for those who would like to contribute to post-production funds. Please feel welcome to bring a friend, but be sure to share this RSVP link with them.

See you soon!

Coach Clay