Workout of the Day

STRENGTH

Deadlift
3-3-3-3-3

Notes
Build to a heavy triple for the day.

ASSISTANCE

4 Rounds for Quality
16 Front Foot Elevated DB Suitcase Reverse Lunges
1:00 Row for Average Watts
1:00 Arch hold

Notes
Rest as needed between the movements to find a heavy load on the lunges, strong effort on the row, and high quality for the arch hold.

Lunge: Use one to two 45’s plates for your lunge set up. Ideally find a height that puts you bellow parallel at the bottom of the rep.

Row: Set up monitor to watts. In your first round, row at a moderate effort. Allow the flywheel to roll to a stop and note your average watts for the minute. Increase your avg watts as you move from round to round.

Arch: Active tissue from fingertips to toes!

CrossFit Group Class Programming Template (WK1/3)

CrossFit is for every body! Tess working hard in group class through her pregnancy

25.1 Leaderboards

Amazing work to everyone who completed 25.1! This was a test of stamina over 15 minutes. Below you can see the top 5 performances in the men’s and women’s Rx’d categories. Congrats to all these go hards that crushed this workout.

To see the complete CFSBK leaderboard where you can toggle between divisions and age groups as well as see worldwide rankings, check out the link below.

CFSBK complete leaderboard

CFSBK Women’s Rx’d Division

1. 🥇Rebeca Robles 207 Reps
2. 🥈Stephanie Arabagian 206 Reps
3. 🥉 Yu Tian 196 Reps
4. Carolanne Fried 189 Reps
5. Stephany Fong 174 Reps

CFSBK Men’s Rx’d Division

1. 🥇Erick Pinto 242 Reps
2. 🥈Sammuel Auld 230 Reps
3. 🥉Tong Galaxy (Xiang) 222 Reps
4. Chimene Okere 219 Reps
5. Garrick Meyers 205 Reps

You can also check out the custom leaderboard options on CrossFit to see how you rank among a wider variety of sub groups worldwide.

Workout of the Day

For Time
3 Strict Pull-ups
50 Double Unders
6 Strict Pull-ups
40 Double Unders
9 Strict Pull-ups
30 Double Unders
12 Strict Pull-ups
20 Double Unders
15 Strict Pull-ups
10 Double Unders

Notes:
Intent <12 min

If strict pull-ups and double unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient in these movements, attempt to finish quickly with minimal breaks.

Pull-Up Scaling:
A. 2-4-6-8-10
B. Banded or Box Assist, full volume or 2-4-6-8-10

DU Scaling:
A. 40-30-20-10-5
B. 30 sec Practice after each set of pull-ups

ASSISTANCE

3-4 Progressive Sets
8-10 DB Bench Press @ 20X1
8-10 Goblet Slantboard Squats @ 20X1

Notes
Start with moderate loads you are confident holding the tempo on and work progressively heavier across your sets as technique allows.

Superset the two movements, resting as needed between each.

CrossFit Group Class Programming Template (WK1/3)

Interview by Julie Barnard

Turning the page to Caleb Crain, our March Member of the Month!
Caleb showed up to his first class in 2019 “in a state of more or less sheer terror” and hasn’t looked back since. CrossFit was exactly what he was looking for – hard, endlessly challenging, and, most importantly, something to push through alongside others. Whether he’s deadlifting, rowing, dreaming of handstand walks, or sharing his creative side in this year’s CFSBK Art Show, he brings curiosity, humor, and a deep appreciation for learning and growth.
We’re so glad you found your way here, Caleb! Congratulations! ::fist bump::

Name (and any nicknames):
Caleb Crain. My sister calls me “Cable.”

Where were you born, and where did you grow up?
I was born in Houston, and I grew up mostly in central Massachusetts.

How long have you been CrossFitting, and how did you find your way to CFSBK?
In the fall of 2019, I was feeling pretty down. Swimming, running, and biking had made me a little less depressed in the past, and I wondered if exercise that was more intense could do even more. A couple of new friends were singing the praises of CrossFit, including Sam Graham-Felsen, who belonged to CFSBK. These friends were younger than I was by a decade or two, but at 52, I was game for letting my physical self have one last hurrah. I started Foundations at CFSBK on November 5, 2019, and I went to my first class, in a state of more or less sheer terror, on Monday, November 19, at 4:30pm—a time of day from which I mostly haven’t deviated.

What keeps you coming back to CFSBK?
I thought CrossFit would make me stronger because it’s harder. But the important difference from my old exercise routines, I now think, is that CrossFit takes place with other people. A lot of gay men of my generation learned in childhood to be ashamed and afraid of our bodies, and almost as a reflex, sought out in adulthood ways of exercising that were solitary, if we exercised at all. But there’s something healthy-making about moving your body around with others, psychologically as well as physically, especially if, like me, you usually spend your workday alone.
The intensity of a CrossFit workout seems to force a sort of reboot of my brain, which I think helps keep my episodes of depression from spiraling too deep. But I wouldn’t be able to get to that intensity on my own. I need the mix of company and rivalry that only happens in a group—the mix of support and challenge. As Sam G-F said once, when I was marveling at how powerful the dynamic was, “It turns out that something as simple as a fist-bump after a workout is incredibly motivating.” So is the chance to see a lovely group of people regularly. It turns out that I like the feeling of being on a team.
I keep coming back for that reboot and also, somewhat paradoxically, I come back because CrossFit is hard! It’s been five years, and I’m still learning how to do cleans and snatches right, for example. You have to keep so many things in mind at once, and do them all quickly! I like a pursuit where there’s always something new to learn, a level you haven’t reached yet and maybe didn’t even know existed until last week. Which is a roundabout way of saying that what I love most about CFSBK is the coaching. The coaches here are encouraging in a way that’s both serious and light-hearted. That isn’t a note that every singer can hit, and they hit it consistently. I feel incredibly grateful for their knowledgeable and patient guidance.

What does CFSBK mean to you?
I feel really lucky to be able to take part. Institutions are delicate organisms, and I’m impressed by how many different kinds of balance are maintained at CFSBK—between rules and flexibility, between growth and stability, between camaraderie and competition, between learning and goofiness. CFSBK has a distinctive spirit, and I’m happy that I’ve been able to experience it. It means a lot to me, too, that CFSBK has been so consistent in its support of trans and queer athletes, especially lately.

How has the gym changed your life?
My husband shamelessly objectifies me now, and I did not expect that to happen in my late fifties. A more serious answer is that I think my psyche is a little steadier. As is my physical balance. About a year ago, my bike skidded out from under me on a patch of black ice, and while the bike went sideways, I landed on one foot, stunned but unharmed, which I 100% attribute to CrossFit. Also I have a somewhat revised relationship to pain. I still don’t like it, but a couple of years ago, when I dropped a window sash on a finger and had to go get stitches, the syringe-full of anesthetic the doctor emptied into my finger had no effect but I remember telling myself: It’s okay, it’s just four rounds of one rep each of having a piece of twine sewed into your finger and then tied in a knot while your mind explodes with pain. You can do hard things!

Can you share a memorable experience or achievement from your time at CFSBK?
A couple of years ago, my friend and neighbor Bo Bishop (whom I ensorceled into joining CFSBK) shared with me a theory he’d read about: a person sometimes can’t fully access memories of a difficult experience unless his body returns to a state of excitement that matches the state it was in when the trauma happened. The next day, in the gym, while I was doing a 1000-meter row—in other words, pretty sweaty and miserable—I remembered something that had happened to me long ago, an episode I had always narrated to other people as a joke, and suddenly I realized that in fact it wasn’t a joke, it was very sad, and that I should write about it. I started crying, without stopping my rowing. But crying in a good way, if that makes sense. That became the kernel of the first short story of mine to be published in the New Yorker.

What are your current fitness goals?
Someday I want to be able to do a handstand walk.

Program your dream workout:
3 rope climbs, 20 push-ups, and a 1000m row.

Program your nightmare workout:
A large number of overhead squats, L-sits, and dumbbell windmills.

Favorite and least favorite lift:
I think the deadlift is my favorite. If the Sots press is a lift, then it’s my least favorite.

How do you spend your time outside of CFSBK? Do you have any hobbies?
I started birding during the pandemic, and for a while I was in Prospect Park taking pictures of birds almost every morning, though I’ve been slacking off lately. Also during the pandemic, a switch flipped in my brain and I started listening to classical music, which I was serious about when I was a kid but had drifted away from. I’ve written two novels, Necessary Errors (2013) and Overthrow (2019). I’ve been working on a third for the past five years or so, but I keep changing my mind about what it’s going to be about.

What are you currently recommending (books, shows, food, etc.)?
Michael Joseph Gross’s Stronger: The Untold Story of Muscle in Our Lives, which comes out in a few weeks, is about the science of muscle from the ancient Greeks to the present day and explains, among other things, that no one even thought people my age were capable of getting stronger until fairly recently. I think the novels I most enjoyed in the past year were Emma Cline’s The Guest and Eça de Queiroz’s The Maias. My nonfiction favorites lately are my friend Richard Beck’s Homeland, about how the War on Terror distorted and darkened American politics; Emily Witt’s Health and Safety, a memoir of rave culture and a difficult break-up that explores what it means to live according to aesthetic principles; and Kerry Howley’s Bottoms Up and the Devil Laughs, which is about what America does to the people who tell the country the truth about corporate and government surveillance. The tuna melt at Winner Bakery is five stars. Lately I’ve been listening in bulk to Janet Baker’s and Dietrich Fischer-Dieskau’s versions of the songs of Franz Schubert, and I loved Ian Bostridge’s book about those songs. The Caspar David Friedrich show at the Met will make you want to stand on a clifftop and stare moodily at the horizon.

Any advice for new CFSBKers?
Just lift light weights at first; form is the most important thing. You probably need to eat more protein—try sardines! If you sand down your calluses a little with a pumice stone in the shower, you’ll be slightly less likely to rip your palms during kipping pull-ups. Wear a long-sleeve shirt when you do ring dips, and wear long pants (or high socks) when you do rope climbs. Fist-bump generously!

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. Snatch x 4-3-2-2-1-1
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have strict pull-ups, double unders, DB bench press, and cyclist squats.

ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.

Snatch: Can be Power or Squat, athlete’s choice! Based on Tuesday’s workout, use the rep scheme provided to work up towards a heavy-ish single today. The multi-rep sets are not intended as touch and go. Reset on the floor and take your time for each rep.

PARTNER METCON

For Time:

With both partners working at once, complete:

2000m Row

-and-

10 Rounds of:
10 Box Jumps (24/20/16″)
15 AbMat Sit-Ups

Notes
Intent <14 min

Both partners work at the same time on this one. 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, and keep your transitions tight.

The workout is complete when each partner has done 5 rounds of the couplet (10 total) and the team has reached 2000m total on the erg!

One individual round of the couplet should not exceed 1:30. If needed, scale back height of the box and/or volume of work, for example:
8 Box Jumps, 16″
12 Sit Ups

CrossFit Group Class Programming Template (WK8/8)

Friday Night Pirates Andrew, Steph, Coach Steph and Mikey! 

CROWDFUNDING CAMPAIGN FOR A NEW POTTERY STUDIO BY CFSBK MEMBER CAUVERY P.

Hi CFSBK fam!
As some of you know, the last year and half I have been working on opening a pottery studio called Hey Clay. It will be located very close to the gym, at 420 Carroll St. I am anticipating opening the studio to the public in spring-summer of this year. In this final stretch, we just launched a crowdfunding campaign to bridge a gap of $45,000. The funds raised will be put towards essential infrastructure like kilns, wheels, a pug mill and shelving. The campaign will run until March 27th and we have some fun rewards like ‘oh hey, clay bae’ merch (lol), pottery pieces by 3 exciting Brooklyn-based artists, private lessons, opening party invite, and more. If you feel so inclined, here is how you can help!

• • Contribute, with or without a reward
  • Share with family and friends
  • Send some good vibes 🙂

I am hoping for Hey Clay to be a modern take on the community studio. Coach David has been a huge inspiration to me, and my goal is to establish a space and community that feels similar to CFSBK, but for pottery 🙂 Thank you for considering being a part of this crowdfunding campaign and if you have any questions or just wanna chat about pottery, feel free to holler at the gym or email me at cauvery@heyclay.studio. You can also follow for updates on IG: heyclaybrooklyn.

PS- some CFSBK members deserve a huge shout-out for helping me through this process – Phil Garrity, Kess Broeckman-Dattner, Claire Raphaelson, Coach Grant, Rachel Meade Smith, Seth Cousins, Richard Greenspan, Colleen Meagher, Nitya Bhorra, Dima Bazak, Needham Hurst – THANK YOU! It really does take a village. 🙂

Workout of the Day

CROSSFIT OPEN 25.1

As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

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

Scaled: (Ages 16-54)
♀ 20-lb dumbbell
♂ 35-lb dumbbell

Masters 55+:
♀ 20-lb dumbbell
♂ 35-lb dumbbell

Scaled Masters 55+:
♀ 10-lb dumbbell
♂ 20-lb dumbbell

Notes
Review the Workout Standards and common faults for each movement.

Be bold, be brave, work hard, cheer for your fellow athletes, and make yourself proud!

CrossFit Group Class Programming Template (WK8/8)

Greg has been working those DBs and is ready for 25.1

25.1 Overview & Tips

If you’re registered for the Open please make sure to read the workout standards linked above. There are additional details not mentioned in the general overview video.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. Snatch x 4-3-2-2-1-1
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have 25.1! Burpees, DB hang clean-to-overheads, and walking lunges.

ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.
Snatch: Can be Power or Squat, athlete’s choice! Based on Tuesday’s workout, use the rep scheme provided to work up towards a heavy-ish single today. The multi-rep sets are not intended as touch and go. Reset on the floor and take your time for each rep.

ASSISTANCE

4-5 Rounds for Quality
3-6 Chin-Ups
9 Ball Slams
12 Air Squats
15/12 Cal Bike or Row

Notes
For those coming to class to hit Open WOD 25.1 tomorrow, focus on quality movement and low to moderate intensity today.

If you’re resting tomorrow, feel free to hit this a bit harder and work at a faster pace!

If you were not in class yesterday and prefer to swap in some running and/or tuck-ups to this workout, go for it.

Chin Ups: Scale up by going chest to bar and/or adding weight. Scale down by using a band, foot assist, or electing for ring rows instead.

CrossFit Group Class Programming Template (WK8/8)

25.1 starts with some Dumbbell work! Get ready to toss around the 50s, 35s or 20s!

25.1 FRIDAY NIGHT LIGHTS TONIGHT!!!

Tonight 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! Check out the themes for each week below to join the party.

Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!

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!!

THEME WEEK 1

🏴‍☠️ 25.1 – Pirates of CrossFit South Brooklyn 🏴‍☠️
Arrrr you ready for the Open? Set sail for Week 1, where we embrace the high seas, the heavy lifts, and the lawless pirate life. Dress up as a swashbuckler, sea captain, parrot or rock our very pirate-coded SBK skull and bones gear. Eye patches, bandanas, and sea shanties encouraged. Plunder the workout, then toast with your crew post workout!

Workout of the Day

4 Rounds for Time
400m Run
16 DB Hang Power Clean and Jerk @ 50/35/20#
16 Tuck Ups

Notes
Intent <17 min

If your run pace will be over 2:30/400m, scale to 270m.

The hang clean and jerk is 16 total reps. Suggested method is either 8L/8R or trading off every 4 reps.

You may strict press, push press, or jerk the overhead portion of the movement, as long as the hips and knees fully extend while the DB is still overhead.

For the tuck ups, start and finish in a hollow body position and come to the tailbone in the middle of each rep.

CASH OUT

3-5 Sets
1:00 Sandbag Bear Hug Hold
:30 each Side Plank

Notes
Use the heaviest sandbag you can for a minute unbroken hold.

Add a DB or KB to your side plank  or do a Star Plank to level up here!

CrossFit Group Class Programming Template (WK8/8)

Ethan, one of the countless lovely people that call CFSBK their home base for fitness and community

The Giving Open

As you all know the first workout for the 2025 CrossFit Games releases tomorrow. The Open is a celebration of our community and the CrossFit community at large. This year, on top of our theme weeks, Friday Night Lights and our typical fanfare, we’re going to take this as an opportunity to give back. Each week of the Open on Friday, Saturday and Sunday we’ll be collecting donations for our friends at VOCAL NY. What better way to celebrate the Open than to show the good of the CFSBK community and help those in needs. Bring any of the items listed below and drop them off at the gym to participate!

High need
coats
sweatpants or men’s pants
sneakers or boots in good condition
-all sizes welcome for clothing/footwear-

Additional high need:
t-shirts
adult size backpacks
deodorant
hoodies or sweaters
-all sizes welcome for clothing-

Voices Of Community Activists & Leaders (VOCAL-NY) is a statewide grassroots membership organization that builds power among low-income people affected by HIV/AIDS, the drug war, mass incarceration, and homelessness in order to create healthy and just communities. We accomplish this through community organizing, leadership development, advocacy, direct services, participatory research and direct action.

Our Vision
VOCAL-NY is building a movement of low-income people dedicated to ending the AIDS epidemic, the war on drugs, mass incarceration, and homelessness. We fight for systemic change rooted in justice, compassion, and love. We approach this work with a firm belief in reducing harm and ending stigma, and the knowledge that the issues impacting our communities are driven by institutional oppression, not personal failings. Our campaigns have saved or improved the lives of hundreds of thousands of New Yorkers across the state.

How to watch the CrossFit Open announcements

We’re excited to welcome former CrossFit Games analyst Rory McKernan as host and “Get With the Programming” podcast host Chase Ingraham as play-by-play to announce Open Workout 25.1, presented by Rogue, live from CrossFit Mayhem in Cookeville, Tennessee.

EVENT DETAILS
Date: Feb. 27, 2025
Location: CrossFit Mayhem
Live Show Begins: 12 p.m. PT

WATCH FROM HOME
Tune in to the CrossFit Games website or the CrossFit Games YouTube channel for live coverage of the announcement of 25.1, presented by Rogue.

Workout of the Day

STRENGTH

A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12 ea

Notes
Bench Press: Take 3-4 progressive warm up sets before your work sets. Leave 0-1 Reps in Reserve today.

On both exercises, aim to go heavier or get more reps than in Week 6. If you haven’t tried the next DB weight up… today’s the day, friend!!!

Rest about 45-60 sec after bench press, and about 1-2 minutes after rows.

METCON

3 Intervals for Max Reps

In 2:00, complete:
75 Double Unders
Max Reps Burpee Pull-Ups

Rest 2:00 after Each Interval

Notes
Heart rate will be high, but we’ve got full rest today between each interval. With 6 total minutes of work, you need to push your pace from the beginning on this one.

Double Unders: Cap at 1:00 of effort/round
A. 60 DU
B. 1:00 Practice

Burpee Pull-Ups: Use a rig that is just above your reach when you stand underneath it with arms extended overhead. During the rep, you may jump as high as you’d like, and may do a strict or kipping pull up to get chin over the bar.

BPU Scale: AMRAP in remaining time of the following complex: 1 Rep = [3 Burpees + 3 Jumping Pull-ups from a box]

CrossFit Group Class Programming Template (WK8/8)

A tale of new Boxes with Coach Brett

Shout out to coach Brett for all the amazing work he continues to do around the gym to make things better for our entire community!

Workout of the Day

STRENGTH, PART 1

Every 2:30 min x 8 Sets
Sets 1-2: 30 Sec Bike + 4 Snatches
Sets 3-4: 30 Sec Bike + 3 Snatches
Sets 5-6: 30 Sec Bike + 2 Snatches
Sets 7-8: 30 Sec Bike + 1 Snatch

Notes
Snatches may be Power OR Squat. Athlete’s choice!

This is the same structure from Week 5, when we did this with Cleans. This will feel metabolically taxing, but ideally you’ll get more rest as you complete less reps, so you can continue to recharge your battery for the heavier sets! Try to find a “just-hard-enough” effort on the bike to challenge your lifting. If you were here in Week 5, refer back to your calorie counts / notes to help you.

Newer lifters: Start light and aim to build a bit across the 8 sets.

Int & Adv: Suggested loading below, or use your notes from this cycle to guide you.
2 sets @ 50-60%
2 sets @ 60-70%
2 sets @ 70-80%
2 sets @ 80-90%+

If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Back Squat
3×4-6, Building or Across

Notes
Aim to add load or reps to what you did in Week 6! These should be tough sets, with no more than 1 rep in reserve.

Focus on creating as much speed as possible out of the bottom of your squat.

CrossFit Group Class Programming Template (WK8/8)

Claire Bear and Asha on DB Snatches, a move we would put money on that we’re gonna see in the Open

Join CFSBKer Tong G on March 5th to Organize with Indivisible Brooklyn

CFSBK stable Tong G is inviting his fellow CFSBKers to join him on March 5th for some political action. Check out the info below!

Workout of the Day

Every 3 Min x 5 Rounds
8 Alt Renegade Rows
8 Alt DB Front Rack Reverse Lunge
Max Reps Shuttle Run up to 1:30 mark

Notes
Intent: Heavy weight that you can slog through both movements without having to break them up. You should have at least 30 sec for shuttle runs per round, if not more.

DB: 50/35/20# ea hand. The movements are 8 reps total, 4 ea side.

1 Rep of the Shuttle Run = 20′ down + 20′ back (40′ total).

Goal is to work at a consistent, challenging pace for consistent scores across the rounds (+/- a shuttle run or two).

ASSISTANCE

2 Rounds to Failure
Max Reps Supinated Grip DB Bicep Curls
Rest 1 min
Max Reps Single DB Overhead Tricep Extension
Rest 1 min

Notes
Take a warm up round to suss out a weight you can get at least 10 reps on each movement.

Then complete 2 rounds as written, going all the way to failure on each movement, each round. Don’t hold back.

It’s normal/expected to have some attrition on the second round!

*If you’re feeling beat up from Saturday’s pull-up heavy WOD, skip the curls and choose a core movement instead for 15-20 reps (v-ups, tuck ups, sit-ups).

CrossFit Group Class Programming Template (WK8/8)

So much room for activities in Open Gym!

In case you didn’t notice

The blog has been set to post at 5pm the night prior. This was in response to some suggestions in the feedback form we sent out to members in January. The intent was to give people more time to see the workout and plan their week.

Only 2 spots left for 25.1 Friday Night Lights 🏴‍☠️

FRIDAY NIGHT LIGHTS

Every Friday (2/28, 3/7, 3/14) 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! Check out the themes for each week below to join the party.

Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!

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!!

Register for FNLs here for free!

🏴‍☠️ 25.1 Theme– Pirates of CrossFit South Brooklyn 🏴‍☠️

Arrrr you ready for the Open? Set sail for Week 1, where we embrace the high seas, the heavy lifts, and the lawless pirate life. Dress up as a swashbuckler, sea captain, parrot or rock our very pirate-coded SBK skull and bones gear. Eye patches, bandanas, and sea shanties encouraged. Plunder the workout, then toast with your crew post workout!

Register for the 2025 CrossFit Open here

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. (2 Squat Cleans + 2-4 Front Squats) x 4-6 Sets
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have renegade rows, lunges, shuttle runs, and a bi/tri cashout!

ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.

Clean Complex: Use prior weeks as guidance on loading. Start moderate and build as you’re able across the sets. If you fail a rep, come back down in load and “wave” up again.

METCON

For Time
40/32 Cal Row
40 Push Ups
40/32 Cal Bike
40 Sit Ups

Notes
Intent < 14 min

Row and Bike < 3:00 each. Scale rep counts back if needed.

Chip, chip, chip away at this one! Maintain virtuosity and full ranges of motion in your bodyweight movements as you fatigue.

Push Up Scaling: RX is appropriate if you can do 8+ reps unbroken when fresh.
A. 30 Push Ups
B. 40 Elevated
C. 30 Elevated

*If scaling to elevated, choose a height you can do about 6-8 reps when fresh. If you can do more than that at once, it’s too easy.

CrossFit Group Class Programming Template (WK7/8)

Work hard with kind people

Free Intro Classes at CFSBK

Here’s another throwback video where we talk about the free intro class we USED to run every Sunday at CFSBK. While we no longer offer this class as we’ve slowed down intake of new members, its still insightful on our philosophy of giving folks their first taste of CrossFit, the CFSBK way.