Workout of the Day

FLOATER STRENGTH

A. Snatch, 6-8 sets x 2-3 reps, building
B. Back Squat, 3×3, 1xAMRAP @ 75-80%
C. Deadlift, EMOM x 10 Min: 2 reps @ 70-75%
D. Wide Grip Bench Press, 4 x 3-5

Notes
Tomorrow we have partner sorenson holds, an upper body movement of choice, ball slams, and sled sprints.

Snatch: Can be power or full, athlete’s choice.

Deadlift: Use percentage of 1 rep max OR RPE 6-7. Focus on speed on the ascent and a controlled return to the floor for each rep.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typcal grip. Use a slower-down, faster-up tempo. Work sets may be building or across.

METCON

AMRAP 12 MIN
4-8-12-16-20-etc.
KB Swings (32/24/16kg)
Alternating Box Step Ups

Notes
Travel up the ladder as far as possible in 12 minutes. Add 4 reps to each movement each round for as long as possible.

KB: Choose a heavy bell that you’re comfortable swinging for at least 12 reps unbroken. Intent is a Russian height swing.

Step Ups: If your legs are cooked from yesterday, perform these unweighted. If not, option to add load — you could hold your KB goblet style OR grab a set of DB’s and perform suitcase style reps.

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(Group Class Programming WK2/8  )

Andrea can do this CrossFit stuff with her eyes closed!

Looking for a post-WOD spot to hang with your gym buddies?

Our neighbors at The Bar in Gowanus are offering CFSBK members Happy Hour all night every Monday-Wednesday. See the flyer below for details!

Workout of the Day

PARTNER METCON

30 Rounds for Time:
4 DB Thrusters (50/35/20#)
6 Toes to Bar
24 Double Unders

Notes
This workout is inspired by CF Open WOD 20.2! Today we’ll tackle this triplet with a buddy.

Partners will alternate full rounds of work until 30 total (15 each) have been completed.

Scale weight, volume, and/or movement complexity as needed so each individual round you perform is about 1:00 or less.

Thrusters: DB’s should be heavy, challeneging, and demand respect each time you pick them up.

TTB:
3 Kip or Strict
6 Kipping Leg Raise, as high as possible

DU: < 30 sec
Scale volume or complete 48 single unders per round.

Overall volume scale: 24 Rounds total, 12 each.

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(Group Class Programming WK2/8  )

Skull bottoms on the R.A.D x CFSBK collab

R.A.D Turns 4

Our besties at R.A.D recently turned 4 years old. They released a video about their story, how Brad was able to launch a shoe company from the ground up and compete with the juggernauts of the fitness shoe industry. It’s a great story for anyone interested in business, the brand or its relationship to CFSBK. At 37:14 Ben discusses the collaboration with CFSBK for our branded shoe with them!

Workout of the Day

FLOATER STRENGTH

A. Snatch, 6-8 sets x 2-3 reps, building
B. Back Squat, 3×3, 1xAMRAP @ 75-80%
C. Deadlift, EMOM x 10 Min: 2 reps @ 70-75%
D. Wide Grip Bench Press, 4 x 3-5

Notes
Tomorrow we have DB Thrusters, Toes to Bar, and Double Unders.

Snatches can be power or full, athlete’s choice.

Deadlift: Use percentage of 1 rep max OR RPE 6-7. Focus on speed on the ascent and a controlled return to the floor for each rep.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typcal grip. Use a slower-down, faster-up tempo. Work sets may be building or across.

METCON

2 Rounds for Time
550m Run
200′ Sandbag Bearhug Carry
20 Renegade Rows*

Notes
This workout will be a bit of a grind. Find a steady rhythm for your run, pick a heavy bag to carry, and grit it out with deliberate reps on the renegade rows.

*1 Renegade Row = 1 Push-up + 1 Row Right arm + 1 Row Left arm.

DB: 50/35/20# ea hand

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(Group Class Programming WK2/8  )

Paul is the man. That’s it, that’s all you need to know.

ICYMI!

Earlier this year coach David presented at AffiliateCon about some of the guiding principles, structure and a little about the history of CFSBK. Here is the full presentation if you’re curious about how the sausage is made.

Workout of the Day

STRENGTH

EMOM x 10 MIN
2 Deadlifts @ 70-75%

Notes
Take 3-4 sets to warm-up to 70-75% of your 1 rep max. If you don’t know it or it’s not relevant today, work to RPE 6-7 instead!

Perform 2 reps every minute on the minute for 10 total sets. They can be touch and go, or you can reset on the floor for the second rep, athlete’s choice.

Focus on creating as much speed on the ascent as possible. Control the descent of both reps; do not drop from the top.

METCON

For Time
100 Box Jumps (24/20″)
*At 0:00 and every minute on the minute, complete 3 Power Cleans (155/105#)

Notes
Intent < 8 min.

This isn’t exactly a sprint, but you need to have your foot on the gas from the get-go.

Box jump height should be something you can cycle quickly today.
Power clean weight is light-medium; either 3 unbroken or quick singles.

To keep the intended stimulus, athletes need to perform an average of 12+ box jumps per minute or scale using the ideas below.

Scaling Option A
80 Box Jumps (16/12″)
*3 Power Cleans (115/75#)

Scaling Option B
60 Box Jumps – pick height for at least 8 reps per minute
*2 Power Cleans – pick weight for 2 light reps per minute

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(Group Class Programming WK2/8  )

Rebecca Deadlifting heavy 4’s last week

The 2026 Open is Upon Us

This will be our 16th year running the CrossFit Open. Like years past, we’ll be running the workouts in Saturday group classes as well as Friday Night Lights and DIY Open Gym opportunities to get the workout in. Stay tuned for more details about what we’ll be doing in house, but for now, go ahead and register for the Open!

Register Here!

The 2026 CrossFit Games season starts with the Open — the first qualifying stage. Any athlete who wants to compete at the CrossFit Games must start with the Open. Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

Participants will complete three workouts over the course of three weeks. The workouts are released on the CrossFit Games website on Thursdays, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up by affiliate, age, or worldwide by viewing the CrossFit Games Leaderboard.

The Open brings the CrossFit community together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own. It’s the time of year when we see many people achieve significant firsts: PR snatches, thrusters, muscle-ups, toes-to-bars, handstand push-ups, and double-unders, as a few examples. The Open will provide you with data on your performance in the gym, which can guide you when setting goals for the following year.

If you’re not in it to win it, the Open is a way to check in on your fitness, hold yourself accountable, stay motivated for the upcoming year, accomplish personal goals, and celebrate with your community. Completing all three Open workouts will also award you a level for the Community Cup competition later in the year.

Workout of the Day

SKILL: Handstand Push-Up Foundations

METCON

Every 2:30 x 6 sets
6-12 Handstand Push-Ups
12/10 Calorie Row

Notes
Advanced athletes already doing big sets of HSPU unbroken consistently in metcons should aim for the high end of the rep range and work on completing each round in about 1 min. We will also have regressions and a Barbell Press option for today’s workout.0

Those building endurance with the skill or consistent mechanics should scale one or both movements as needed in order to finish each round in 1:15 or less.

To execute the movement with full range of motion, your head will touch down to the same level/surface your hands are on. To scale, use up to 1 Abmat.

Pre-requisite to kip is at least 1 strict rep.

Use this progression to help make scaling choices. If you have…
0 Strict HSPU (full ROM): perform 5-10 Box Piked Reps or 5 Heavy Barbell Strict Press.
1-5 Strict HSPU: perform 2-3 Strict + an optional sub-maximal kipping set
5+ Strict HSPU: perform up to 12 reps per round, mixing strict and kipping as desired

STRENGTH

4 Sets:
Part 1:
20+ seconds: Hollow Rocks
8-10 ea side Single Arm DB External Rotations @ 3011 tempo

Part 2:
4 Sets:
10-15 Single DB Overhead Tricep Extensions @ 2011 tempo

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(Group Class Programming WK2/8  )

Sign up for a Tarot Reading at the Art Show!

This year’s art show features several interactive components including live tattooing, mini pottery classes as well as 3 card Tarot Readings by Leah Raye. Readings are $15 and can be signed up for at the link below:

Register for a Tarot Reading at the 2026 Community Art Show

Hollow Rocks

A note about Hollow Rocks from the CrossFit Training crew:
“A seemingly innocuous little exercise, the hollow rock is a staple of gymnastics conditioning and excruciatingly tough when performed correctly. The idea is to rock like a rocking chair with your arms extended overhead and your legs out straight. There’s a flat spot that creates a visible “clunk” caused by weak contraction of the lower abs. Take the “clunk” out. The smoothness of your rocking speaks to your lower ab strength.”

Workout of the Day

STRENGTH

Every 2 Min x 4 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat
@ 50-70%

Every 2 min x 4 Sets
2-3 Snatches
@ 70-80%

Notes
First 4 sets: Crisp and powerful. Work on midfoot balance and barbell acceleration on the snatch, practice timing and footwork in the snatch balance, and build confidence and stability in the overhead squat. Use loads that allow for as many of these points as consistently as possible.

Second 4 sets: Athletes can choose if they want to power snatch or receive in a full squat. Build as technique allows. After each rep, take 5-10 seconds to reset from the floor.

The percentage recommendations are based off of a 1 rep max for experienced lifters. If you don’t know your 1RM, simply start at light weights and go by feel through the 8 total sets of work.

STRENGTH

Back Squat
3×3
1xAMRAP @ 75-80% of heaviest 3 today

Notes
Perform 3-4 warm-up sets, then work up through three progressive sets working towards a heavy triple, though not a max. Leave 1 rep in reserve. Afterwards, take 75-80% of your best set from today and do a max effort set, keeping 0-1 reps in reserve.

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(Group Class Programming WK2/8  )

Sometimes, this is just what you need.

🔮 Coven Rescheduled 🔮

Hey ya’ll, the COVEN we planned for this evening needs to be rescheduled. It will be on 1/20 now.

🏺Sign up to do Pottery at the Art Show! 🏺

We have a new interactive experience at this year’s Art Show. Cauvery who recently opened Hey Clay pottery studio will have a pottery demo for members. Sign up on the sheet below:

Sign up here!

The Snatch Balance

Workout of the Day

EMOM x 24:00
A. 12/9/6 Cal Bike
B. 9 Horizontal Ring Rows OR Strict Chin-Ups
C. AMRAP Burpee Shuttle Runs (40ft)
D. Rest

Notes
Bike < 45 sec

Ring Rows/Chin-Ups:
54 total reps as written.
Scale reps or difficulty as needed so mechanics and range of motion remain consistent through the workout.

Ring Rows: Adjust height of rings and use a bench so body is parallel to floor. Scale to a difficult angle for 9 reps in 1-2 sets.

Burpee Shuttle Run: Perform 1 burpee followed by a 40ft shuttle run. Complete as many reps as possible like this in 1:00.

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(Group Class Programming WK2/8  )

Happy 15 year CFSBK anniversary to this absolute ICON Stella Z. One of a kind and a treasure to our community!

COVEN returns tomorrow (Tuesday 1/13)

Refresh your system body–mind-spirit with CFSBK Coven‘s signature restoration offering: Coven Soundbath. Coach Clay will teach easy nervous system regulation techniques and breath work, then lead a guided meditation to help you access a peaceful state where your body’s genius can work its magic. Community member Travis James will guide the journey with his soothing singing bowls. Time to regenerate as intensely as we train!

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Jerk, 5×2, building
B. Front Squat, 3×3, 1xAMRAP @ 75-80%
C. Back Rack Reverse Lunge, 4×12 Alternating
D. Deadlift, 4×4, building or across

Notes
Tomorrow we have bike, strict chin-ups, and burpee shuttle runs.

Athletes may superset B/C/D with a non-interfering upper body or core movement.

Deadlift: We’ve had exposures of 4×3 on the past two weeks of floater day. If you performed this lift then, you could repeat the same weights for an extra rep or go sets across at the same load as one of your prior challenging sets.

METCON

5 Rounds for Time
9 DB Deadlifts
7 DB Hang Power Cleans
5 DB Push Presses

Notes
This workout is like a mini Dumbbell “DT.”

Intent <7 min.

DB: +/50/35/20#/-

Choose a load you could do an unbroken round with, though that may not be the strategy that serves you today.

On the push press, do NOT re-bend your knees to sneak under or jerk the weight. Drive through the legs and hips and lockout with knees extended.

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(Group Class Programming WK1/8  )

Want to make Eric smile? Start with 245lbs

Dumbbell DT on a Dock

CrossFit Games athlete Jacob Hebbner taking on a DB DT in the Philippines

Workout of the Day

METCON

For Time:
10 Wall Walks
400m Run
60 Overhead Squats @ 45/35#
400m Run
40 CTB Pull-Ups
400m Run
60 Box Jump Overs @ 24/20″
400m Run
10 Wall Walks

Notes
Chip, chip, chip away at this one! With bigger chunks of the non-running movements here, start with a gameplan and be ready to adjust as needed to keep moving as fatigue accumulates. Always stay a rep or two behind failure on your gymnastics.

Run < 2:20. Scale to a 270m distance.

Wall Walk:
A. 7 Full Wall Walks
B. 10 Half Wall Walks
C. 10 x 10 sec Angled Inversion Hold

Overhead Squat:
A. 22/15# Bar
B. PVC Pipe

CTB Pull-Up:
A. 25 CTB kipping pull-ups
B. 40 Kipping pull-ups (as high as possible over the bar)
C. 20 Strict Pull-ups (as high as possible)
D. 20 Strict Foot Assisted

Box Jump Over:
A. 16/12″ Box
B. Step over

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(Group Class Programming WK1/8  )

(Most) of the CFSBK staff got together yesterday at Palo Santo for a staff appreciation dinner to kick off the new year.

Massage Therapy @ CFSBK

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competed within USA Powerlifting and is a former New York state record h0lder in all lifts and total in her weight class. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While she’s shifted her focus to dance since, you can still find her in open gym often.

Schedule

To view Leah’s schedule and book an appointment, visit http://vagaro.com/leahdecesarelmt

Contact

leah.decesare [at] gmail.com

Pricing

Purchase Here!

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Jerk, 5×2, building
B. Front Squat, 3×3, 1xAMRAP @ 75-80%
C. Back Rack Reverse Lunge, 4×12 Alternating
D. Deadlift, 4×4, building or across

Notes
Tomorrow we have running, wall walks, light overhead squats, chest to bar pull-ups, and box jump overs.

Athletes may superset B/C/D with a non-interfering upper body or core movement.

Deadlift: We’ve had exposures of 4×3 on the past two weeks of floater day. If you performed this lift then, you repeat the same weights for an extra rep or go sets across at the same load as one of your prior challenging sets.

METCON

In 10 minutes, complete the following work:

Buy In: 1600m Bike

-then-

AMRAP in remaining time:
16 KB swings (24/16/12kg)
16 Abmat St-ups, Push-Ups, OR Air Squats

Notes
Intent: 5+ Rounds on couplet. Simple movements. Keep the gas pedal down.

Scale bike distance for a challenging <4 min effort.

KB swings are intended to be Russian height, with the mass of the bell clearing the height of the shoulder. This should be a relatively light bell.

Option to scale up to overhead swings today if you possess the mobility and stability for them, but note are also going overhead tomorrow.

If you did Wednesday and Thursday’s workouts, do air squats today. If you missed one or both, choose the movement pattern you haven’t done this week.

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(Group Class Programming WK1/8  )

Ashley making some permanent gym memories at the 2024 CFSBK art show

SIGN UP TO GET TATTOOED AT THE ART SHOW

CFSBK’s resident tattoo artist Jim Gentry will be tattooing off the below flash sheet on Saturday, January 24th, at our art show! Tattoos will be $60 each. SIGN UP FOR A TATTOO HERE!

Choose a design from this flash sheet: