Back Squat / Front Squat | WOD 8.31.16

Back Squat / Front Squat

Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Heavier than last week

Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure is a de-load, so these should feel light.

Post loads to comments.
Exposure 5 of 16

3 Rounds For Time:
500m Row
20 Hang Power Cleans 95/65
20 Overhead Squats 95/65

The barbell weight should be light. Baller status for doing the 40 reps on the bar unbroken for even one round.

Post time and Rx to comments.

Melody W. recently dropped into CrossFit 716 during a trip home to Buffalo! Her impressions: "It's a great gym, the coach was super nice, and the other members were very welcoming, especially these ladies who I partnered with on the WOD."

The Artist Room: Martha Graham Cracker

A note from Adam S. on what sounds like an not-to-be-missed event:

My company CMYK is producing an event in two weeks, titled The Artist Room. It is an immersive artist-in-residence hosted at Washington Square Hotel. An artist spends a week at the historic Village hotel (Dylan wrote here, Hemingway drank here, etc. etc.), at the end of which we create a very intimate and interactive performative "experience" in a hotel room with just a small audiences and the artist. This September, we're thrilled to present MARTHA GRAHAM CRACKER, the legendary drag performer for a few unique performances.


Martha is transforming her hotel room into an intimate cabaret. Think Sunset Boulevard meets art deco femme fatale meets pop songs with an accordion. You'll enter the room with up to five other people for a "green room" behind-the-scenes with Martha. She's sing, she'll cry, she'll make you help her dress her. She may even serenade you in the hotel shower. Anything could happen and each performance will be different, based on the vibe of the audience. After your in-room experience, Martha will then put on a full, show-stopper cabaret performance in the lounge with even more musical accompaniment. It's going to be bananas.


The whole reason why we created this event series is because we wanted to see what would happen when you strip away all of the things that usually stand in the way at a large performance - the stage, the set, the thousands of people in the audience with you. What happens when it is just you and an artist? In a hotel room? Don't you want to come find out?!


The Artist Room with Martha Graham Cracker
Wednesday, 9/7 - 7pm & 9pm
Saturday, 9/10 - 7pm & 9pm

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Rest Day

Our updated leaderboard doesn't have an entry for "Cutest Dog," but if it did, Benson would be up there

Our New and Improved Leaderboard!

You may have noticed that we recently revised our leaderboard. Here are some of the adjustments we made:

  • Changed some of the Benchmark WODs (added "Morrison," for example)
  • Removed CrossFitters who haven't attended CFSBK in several years or hadn't had their submission verified by a coach
  • "Murph" must be completed in a weighted vest (20/14 lbs) to be eligible for the leaderboard
  • Added the Wilks and Sinclair score totals (used to compare lifters of different weight classes) for powerlifting and weightlifting meets
  • Added Spikeball (tournament play only!)
  • Removed marathon and triathalon (these were infrequently updated)
  • Add 1-minute and 10-minute max calories on the Assault Bike
  • Changed max Handstand Hold for time to Handstand Walk for distance. The athlete has 3:00 to walk as far as they can in 4' increments. We're using the short end of the black floor mats to measure distance. If you come down before clearing a mat, you've got to go back and start at the end of the previously completed one.

We also changed the overall organization of the board. Here's how it works:

  • Top three panels (L to R): monostructural movements, powerlifting, bodyweight-biased movements and Benchmarks
  • Bottom three panels (L to R): Benchmark WODs, Olympic lifting, Hero WODs and anything else that doesn't fit into the other 5 categories

Shooting to get on the leaderboard? Here are a few things you should know:

  • The Olympic weightlifting, powerlifting, and CrossFit totals must be completed at a meet.
  • If you're attempting to get on the leaderboard, you must get approval from a coach beforehand, and he or she must have eyes on your during the workout/attempt. Leaderboard submissions not verified by a coach will not count.
  • If you've successfully posted a leaderboard-worthy effort, congratulations! Please write it on the Accomplishments whiteboard next to the bathrooms in 597.

Yesterday's Whiteboard: Deadlift / Handstand Push-Ups | Wall Balls, Run
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Deadlift / Handstand Push-Up | WOD 8.29.16

Deadlift / Handstand Push-Up Superset*

1A) Deadlift

3 x 5

Start light enough to add weight for 6's next week.

70% x 5 x 3

1B) Handstand Push-Up

3 x 5-10 Box Piked HSPUs

1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don't have Boxed Pike HSPUs yet. 

3 x 6-12 Strict HSPUs

1-3 AbMats are allowed as long as you're getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads/work to comments.
Exposure 3 of 8


5 Rounds For Time:
15 Wall Balls 20#/10", 14#/9"
270m Run

Post time and Rx to comments.

Behind the Desk: Toni S.

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last time, it was Greg C. And now (drum roll, please), introducing one of our newest front deskers...

Name: Toni Smith

Where were you born and where did you grow up? I was born in Essex, England, just outside of London. I grew up in Essex and moved to the US when I was 18 to play soccer at LIU-Brooklyn.

How long have you been CrossFitting, and how did you arrive at CFSBK? I  just started CrossFitting! My roommate Katie E. (who's kills it btw) is addicted and I guess I had to jump on board! And I LOVE IT!

Did you have any mentors or heroes growing up? Thierry Henry! He was my idol and hero! wanted to play soccer like him!

What's the first movie or album you ever loved? I'm From England.... Spice World!

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? Down to Brooklyn Bridge Park to check out that beautiful sky line and then to walk the Brooklyn Bridge!

What are you up to when you're not at 597 Degraw Street? You can catch me behind the desk or on a bike at SoulCycle, napping, on a soccer field, napping, or running the bridge. Most likely napping though.

Yesterday's Whiteboard: Snatch | Row, Box Jumps, T2Bs, Burpees, Muscle-Ups
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Snatch | WOD 8.28.16

Overheat Squat or Snatch Balance

Overhead Squat:

Work up to a heavy double for the day.

Snatch Balance:

Work up to a heavy double for the day.

Post loads to comments.
Exposure 2 of 8


For Time:
50 Calorie Row
40 Box Jumps 24/20"
30 Toes-to-Bar
20 Burpees
10 Ring Muscle-Ups

Sub Hanging Leg Raises, Hanging Knee Raises, or Floor Levers (supported by either a heavy kettlebell or dumbbell) for the Toes-to-Bars as needed. Sub 10 Jumping Ring Muscle-Ups, 15 Ring Dips, or 20 Heavy Dumbbell Thrusters for the Muscle-Ups.

Coach KHarpz's Overhead Squat face is so good that it has its own meme

  • Schedule Change: We are no longer offering 9:00am CrossFit Preschool on Sundays.
  • Today's 2:00pm Anti-Gravity class is cancelled.

Fight Gone Bad 2016!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.

Last year we had 160 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 5th, 2016.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 15th, 2016. First heat begins at 9am

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20" box 
Push-presses, 75/55 pounds 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls "Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team tshirt.  You and your team will be able to create a unique team name and decide on tshirt colors.  We also give prizes for the team with the most spirit...think costumes, props, etc!!!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you're not familiar with BCF, make sure you visit their website to check them out. Or if you're lazy, at least check out their list of Grantees; we're sure you'll find one or two not far from you!

Will there be a fundraising minimum? 
While we'd love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 5th, we'll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We'll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year's main fundraising page HERE!)

Also, we're looking for donations to give out as prizes. Contact Danae [at] if you have something to offer!

Tell me more about the workout. What if I can't do it Rx'd?
Here's Coach Glassman explaining FGB in detail. And don't worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we'll have some tasty adult beverages to enjoy!

What if I can't attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt.  Unfortunately though we won't be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated! 

Ok, I'm sold.  Where do I register?
Sign up here for Fight Gone Bad 2016!

Yesterday's Whiteboard: Back Squat / Front Squat | Partner WOD
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Back Squat / Front Squat | WOD 8.26.16

Back Squat / Front Squat

Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression

Heavier than last week

Back Squat: 70% x 4 x 2
Front Squat: 70% x 4 x 2

Post loads to comments.
Exposure 4 of 16

Partner WOD
In teams of 2, complete the following for time:

60 Double-Unders
60 Deadlifts 155/105
60 Double-Unders
40 Power-Cleans
60 Double-Unders
20 Power-Snatches

Use the same weight on the barbell for all three movements. Break up the work however desired, but close to evenly split is the goal. The Power Snatch will be the limiter in load on the barbell.

Post time, Rx, and partner to comments.

Jason C. on his way to the podium at last weekend's Subway Series event

Tomorrow: The Subway Series at CrossFit Queens

After the third event of the 6th annual Subway Series at CFSBK, we're down to the final throwdown this weekend! All NYC affiliates are invited to participate—the affiliate with the best overall score after the final event wins the Subway Series Trophy and bragging rights for a whole year! The final event of the year will take place at CrossFit Queens tomorrow, August 28th.

James A., Brad D., Jason C., and Charles S. will be representing CFSBK tomorrow, and there's still time to sign up! Tomorrow's Rx'd and Scaled workouts can be found here. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

Yesterday's Whiteboard: Rest Day
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Rest Day

At CFSBK, we take our training seriously, but we're also cool and relaxed | Photo by Thomas H.

This Week at CFSBK in Review

1. FIGHT GONE BAD is upon us. Go here for registration info and to start fundraising. The registration deadline is Monday, September 5th. Get on it!

2. Check out Kate R.'s awesome photos from Sunday's Subway Series event.

3. One of our Flex on the Beach teams. All Aboard The Swole Train (Zachariah H., Michael C., Katie E., and Lauren S.), is up for Best Team Name, but they need CFSBK’s votes!  Cast your vote here!

4. Did the Subway Series pique your interest in competing? Maybe you'd be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women. Go here for more details!

5. Speaking of the Subway Series, the final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

Yesterday's Whiteboard: Clean & Jerk | Russian KB Swings, Run
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Clean and Jerk | WOD 8.25.16

Clean and Jerk Complex

Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk

Work up to a heavy single for the day.

Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk

Warm up to a medium-heavy load and perform all your reps of the complex at that load. All reps should be crisp and the Push Press will likely be the limiter here.

Post loads to comments.
Exposure 2 of 8


5 Rounds for Time:
15 Russian Kettlebell Swings 32/24kg
270m Run

Swings should be challenging but unbroken.

Post time and Rx to comments.

Kari Pearce, who took 5th place at this year's CrossFit Games, getting some work in at Coach Frank's Olympic lifting class. The highest ranking American female at this year's games, Kari is working on her Olympic lifting with Frank to get ready for her podium run next year! | Photo by Thomas H.

The CrossFit Team Series

Did the Subway Series pique your interest in competing? Maybe you'd be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women.

It all starts September 6th, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5:00pm PT on September 12th. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 4-10.

Teams will be able to choose between two versions of each workout: Rx’d or Scaled.

There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).

The registration fee is $80. If you're interested in participating in the Team Series but dont have teammates, e-mail Melissa [at] and tell her if you're planning to be an Rx'd or Scaled athlete. Here are last year's workouts to give you a sense of what will go down.

Yesterday's Whiteboard: Back Squat / Front Squat | NFT Work
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