Rest Day

High fives: The universal language of CFSBK | Photo by Thomas H.

About That Snowpocalypse (Updated Tuesday at 1pm)

All evening CrossFit group classes and 5:30pm Short Circuit are on! Be careful heading into the gym!

News and Notes

  • We are now offering another Diapers & Dumbbells class on Fridays at 11am! See the program page for more details.
  • Tonight's 4:30pm CrossFit Teens class is cancelled.
  • Tonight's 6:30pm Active Recovery class is cancelled.
  • Tonight's 7:30pm Pilates class with Kristin H. is cancelled.
  • Tonight's 7:30pm Anti-Gravity class is also cancelled. In addition, the first AG Strength class has been postponed until Saturday at 11am.
  • Open Intramural Team captains: Please submit your team's scores to the spreadsheet by noon today!

Yesterday's Whiteboard: Close-Grip Bench Press | Deadlifts, Wall Balls, Row
Here's What Science Says You Should Eat Before and After a Workout NY Mag
Overcoming Desk Jobs: Tight Hips Tim Harron


Close-Grip Bench Press | WOD 3.13.17

Close-Grip Bench Press

Heavy single, then...
90% x 3 x 3

Work up to a heavy single (not a 1RM) and perform 3 x 3 based on it. These should be controlled reps with a smooth down and no bouncing off the chest. If the 90% feels easy, add a pause on the chest. Use spotters on all work sets.

5 x 5

Perform 5 sets of 5 at a medium-heavy weight. Use spotters on all work sets.

Post loads to comments.


For Time:
50 Deadlifts 225/155
50 Wall Balls 20/10, 14/9
50 Calorie Row

Post time and Rx to comments.

 Mark G. Snatches at Friday Night Lights as Griselle O. cheers. Come out again this Friday night at 7pm to watch CFSBKers take on 17.4 in THE GAUNTLET. And check out more of Thomas H.'s great photos from this past Friday to see what's in store!

AM CLASSES CANCELLED:  (Updated Monday @7:00pm)

Due to the snow storm we've decided to cancel the AM block tomorrow, that means all classes before 4:30pm.

We'll also post on Facebook, Instagram, Myspace, Friendster, live journal, Xanga or you can check our cryptic and overly emotional AIM away message for additional updates.

  • SCHEDULE CHANGE: Tomorrow's 7:30pm Pilates class with Kristin H. is cancelled.
  • CrossFit Open competitors: Don't forget to submit your scores to the Open site by 8pm tonight!
  • Open Intramural Team captains: Please submit your team's scores and averages to the spreadsheet by noon tomorrow!

Movement Clinic: Crossover Symmetry & Healthy Shoulders 

What is it?
An hour-long clinic with Coach Whit focusing on shoulder function and health. We will:

  • Complete brief flexibility and mobility testing.
  • Learn how to use the Crossover Symmetry apparatus through a series of exercises sequenced to address posture, scapula positional stability, rotator cuff function, and motor programming.
  • Briefly discuss and practice other simple ways to prepare, warm-up, and recover the shoulders.

The goal of this clinic is not to simply give you a fish, but rather to teach you how to fish... except here the fishing poll is a set of resistance bands and the fish are your badass, strong, supple shoulders! Woohoo! You'll walk away with concrete ways to approach your own shoulder health and function, whether it's before/after group class, as a part of your warm-ups in class, or during OG.

Choose one of the following dates to attend:

  • Sunday, March 26 at 9am
  • Wednesday, March 29 @ 7:30pm

Anyone can attend. The clinic is $20 for members and $25 for non-members. Each session listed above will be capped at 9 people to allow for individual attention. Sign up for either clinic, but not both, as it will be the same content.

The clinic sessions will be held in 608 Degraw.

Anything else?
Please bring your logbook or other tracking method to take notes on what we do.


Steph Curry Literary Sees the World Differently Than You Do NY Mag
Why Is Itching So Contagious? Smithsonian


WOD 3.12.17

Power Clean Metcon

3 Rounds for Time:
30 Double-Unders
10 Power Cleans 115/75
5 Ring Muscle-Ups

3 Rounds for Time:
30 Double-Unders
10 Power Cleans
10 Ring Dips

Scale Double-Unders to 10 attempts or 30 Single Unders as needed. Use a load that is light-medium for you. Scale the Ring Dips to Push-Ups as needed.

Post time and Rx to comments.

A post shared by Katie Harper, DPT (@kharper369) on Mar 11, 2017 at 6:09am PST

Here's a fun time-lapse video done by Coach KHarpz during the first-ever Friday Night Lights Gauntlet event. Come out this Friday the 17th to cheer on representatives from each Open Intramural team as they take on 17.4!

Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week's programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual's needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

  • Group Warm-up
  • Heavy Lift (Snatch/Clean/Jerk)
  • Light Lift (Snatch/Clean/Jerk)
  • Squats
  • Pulls/Presses
  • Mobility 


Monday: 7:00-9:00pm
Wednesday: 7:00-9:00pm
Friday: 5:00-7:00pm


Just Next Level Weightlifting:
10 Class Punch Card: $250 ($25 / Class)

Recurring Monthly Memberships:

2x/Oly $175 (Weightlifting Club only)
3x/Oly $225
(Weightlifting Club only)

Next Level Weightlifting + Group Classes

If you'd like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Short Circuit, Anti Gravity, Active RecoveryOpen Gym, Yoga and Pilates. Weightlifting club members can use the AM Open gym block (6a-1p M-F) as options for their add on drop ins.

+2x Group Class Add-on $100
+3x Group Class Add-on $150

New! Unlimited Group + NLWC: $300

Sign Up:.


This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

Yesterday's Whiteboard: Open Workout 17.3
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Open Workout 17.3

Open Workout 17.3

3 Rounds:

6 Chest-to-Bar Pull-Ups
6 Snatches
3 Rounds:
7 Chest-to-Bar Pull-Ups
5 Snatches
If completed by 8 minutes then move on to...

3 Rounds:
8 Chest-to-Bar Pull-Ups
4 Snatches
If completed by 12 minutes then move on to...

3 Rounds:
9 Chest-to-Bar Pull-Ups
3 Snatches
If completed by 16 minutes then move on to...

3 Rounds:
10 Chest-to-Bar Pull-Ups
2 Snatches
If completed by 20 minutes then move on to...

3 Rounds:
11 Chest-to-Bar Pull-Ups
1 Snatch

Rx’d (Ages 16-54):
use 95-135-185-225-245-265 lb.
use 65-95-135-155-175-185 lb.

use 45-75-95-115-135-155 lb.
use 35-55-65-75-95-105 lb

If all the reps of any 3 round segment are not completed by the cutoff time, then the workout is over and your score is your total reps completed. If all reps are completed by the 24 minute mark, your score will be your time. Tie-breaker times are recorded at the completion of each 3 round segment.

For Rx'd athletes, the Snatches must be caught in a full squat and can not be a Power Snatch plus an Overhead Squat. If the bar is caught above a full squat the athlete must pass through the squat in one smooth motion. Athletes may have assistance in loading the bar to the next weight. Collars must be used.

Scaled athletes perform Jumping Chin-Over-Bar Pull-Ups. The Pull-Up bar must be at least 6" above the athletes head when standing. The Snatch may be a Power Snatch plus an Overhead Squat.

Post time or total reps and Rx to comments.

Just a little glimpse of the detailed work that goes into prepping the gym for each Open Workout | Photo by Thomas H.

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125


Yesterday's Whiteboard: Rest Day
Open Workout 17.3 Standards CrossFit
Nicole Carroll's Tips for 17.3 CrossFit


Rest Day

Michael A. knocking out some Toes-to-Bars during 17.2 | Photo by Robert C.

This Week at CFSBK in Review

1. SCHEDULE CHANGE: Strong Fit has been rescheduled for Sundays at 8am for the duration of the Open.

2. Tonight we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning. Come for Open Gym, stay for THE GAUNTLET. Click here to see our affiliate leaderboard so far.

3. The Look, Feel, Perform Better Challenge is entering its final weeks. Let's not forget our CFSBK LFPBers who are still working hard to solidify good nutrition, fitness, and lifestyle habits. On Tuesday we brought you some thoughts on the importance of the "Better" part of the Challenge from Sara G.

4. Finally, we recapped Week 2 of the Open Intramural Team Competition. We have 3 teams tied for 2nd place, so the next few weeks are about to get crazy! Come out tonight for THE GAUNTLET to see how it starts to shake out!

Yesterday's Whiteboard: Snatch EMOM
Is the CrossFit Open All About Conditioning? The Russells
Warm-Ups, Cool-Downs, What Works, What Doesn't NY Times


Snatch EMOM 3.9.17

Every minute on the minute x 16:


Start at a medium weight and build to something heavy for the day. Don't feel compelled to add weight after each and every successful lift. You might use the next lift to fine tune an aspect that didn't feel 100%.

Post loads to comments.
Exposure 3 of 8

Throwback Thursday: Coach Fox had fewer tattoos and a slight kettlebell problem in 2011

Friday Nights: THE GAUNTLET

Tomorrow night we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning. Come for Open Gym, stay for THE GAUNTLET.

Don't forget that we'll be showing the announcement of Open Workout 17.3 tonight around 8. Come early or stay late to watch it with us on the big screen!

CFSBK Open Intramural Team Rankings: Week 2

It's Week 2 of the CFSBK Open Intramural League and things are really starting to heat up! Snatch Me If You Can remains the team to beat after posting the highest team average with a score of 52. When asked for a comment, team spokeswomen Griselle O. and Steph M. simply stared at your blog editor until he slunk away in terror. They're a scary team.

But the big story this week is that there is now a 3-way tie for 2nd place. Los Snatchos put together a team average just high enough to maintain their spot, but We Rx-Cited to Be Here put up 53 points, and Team 2 Legit 2 Quit brought the hammer (get it?) down with 52 points. You are all welcomed to trash talk in the comments.

As if the tension couldn't get any higher, WHAMRAP! is just one point behind the 2nd-place teams. Alternative Reps put in a strong showing this week, bringing their overall average down and keeping them within striking distance. Will they start nipping at everyone's heels? To find out, you'll have to come out to the gym on Friday night for THE GAUNTLET.

Current Ranking - Team - Overall Average (Week 2 Score)

1. Snatch Me If You Can: 50 (52)

2. Los Snatchos: 54 (57)

2. We Rx-Cited Just To Be Here: 54 (53)

2. Team 2 Legit 2 Quit: 54 (52)

5. WHAMRAP!: 55 (53)

6. Alternative Reps: 61 (59)

Open Intramural Team Scores
CFSBK Affiliate Leaderboard

Yesterday's Whiteboard: Back Squat | Row, Dumbbell Thrusters, C2B Pull-Ups
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A Look at Women's Strikes Around the World Pacific Standard


Back Squat | WOD 3.8.17

Back Squat


Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing. Use spotters on all work sets.

3 x 5

Warm up and perform 3 sets of 5 reps at the same load. Each set should be challenging but doable.

Post loads to comments.
Exposure 3 of 8

Every minute on the minute x 12 (4ea):
1) 16/12 Calorie Row
2) 10 Dumbbell Thrusters
3) 10 Chest-to-Bar Pull-Ups

Go medium hard on the rows and aim for unbroken on the Thrusters and Chest-to-Bar Pull-Ups. Rx the dumbbells at 45% of your bodyweight (between the 2 dumbbells). Scale Chest-to-Bar to Regular Pull-Ups or Jumping Pull-Ups as needed.

Post work to comments.

Steph M. just casually doing some Dumbbell Snatches during 17.1 | Photo by Thomas H.

CrossFit Open Updates

Friday Night Lights: The Gauntlet
This Friday evening, we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning.

Team Captains! 
Please designate one male and one female competitor to represent your team at The Gauntlet. Email cfsbk.intramural.league [at] gmail.com by FRIDAY, MARCH 10th at 12pm with your selected competitor's names and prefered heat time (7pm or 7:30pm).

Also, we need judges! If you are interested in volunteering to judge one of our FNL heats, please email cfsbk.intramural.league [at] gmail.com and indicate which heat 7:00pm, 7:30pm (or both) that you are available to judge.

Spectators are also encouraged to stop by CFSBK on Friday evening to support your teammates and cheers their success (BYOB)!

Here are our top 5 men and women overall. We have ties for first in both the men's and women's categories! 

Men - Rank / Name / Total Points

1) Phil Serzo - 3
1) Coach Brett - 3
3) Coach McDowell - 12
4) Bob Semmens - 18
5) Dylan Ketchum - 21

Women - Rank / Name / Total Points

1) Steph Mulder - 14
1) Coach KHarpz - 14
3) Coach Whitney - 17
4) Coach JB - 25
5) Katie Egan - 29

Click here to see the entire affiliate leaderboard.

Yesterday's Whiteboard: Rest Day
The Art of Being Scared Training Think Tank
Karen Skalvoll Sets Deadlift World Record Despite Terminal Illness BarBend