Back Squat

(E4/8) Sets Across

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compare to 7.28.10

As Many Rounds as Possible in 10 Minutes of:
30 Double Unders
12 DB Bench Presses, Ring Push-Ups or Push-ups.

Post rounds and Rx to comments.

Bethany B opens her Clean and Jerks at 93lbs

Watch Pauie S sets a new gym Deadlift record at 540lbs!

Dead Lift 245kg (540lbs) from Paulie T-Shirts on Vimeo.


Rest Day

Yoon S is a crowd pleaser

Our Fight Gone Bad 5 fundraiser will be held on Sept. 25th.  We've already $980 raised with J.R. Mck leading the pack at $780.  What is Fight Gone Bad? Click HERE for a demo and explanation of the workout. As always, we will have scaling options so that everyone can participate.


Party at CFSBK!
and Laurel are finally getting married and to mark the
occasion are throwing a tequila-fueled party here at CrossFit South
Brooklyn on the 5th of September.

The party is open to all CrossFitters and their associated beings.
Things will be getting started around 9:30 pm and will be going late,
so come join in, eat ice cream and watch or compete in drunken
handstand and pistol contests (there will be a drink minimum to
participate, double for Coach David just to even the playing field.)

Here is a link to the event website:
http://laurelandmalcolm.eventbrite.com. If you know you will be there,
register for the event so that the organizers can be sure to get
enough ice cream and booze to keep you all happy.

Feel free to dress up or down!

Tommy Hack's tips for successful Wheelbarrowing CF Games
The Glute Ham Raise Again Faster Mic'd Instrictor
The GHD Again Faster Mic'd Instructor
Meat, Fire and the Evolution of Man NPR


Clean and Jerk

Perform one Clean and Jerk every minute on the minute for 15 minutes.  On minutes 6 and 11 increase the weight 5-10 lbs if all previous attempts were successful.

Post loads to comments.
compare to 7.26.10

Assistance Work
Broad Jump: 5 attempts

3 Rounds NFT:
10 Dumbbell Sotts Presses, each arm
10 Hip Extensions, hold each extension for a 2 count

Coach Shane hits the top of his 2nd Pull

Congratulations to Jenn M on her 2:01:12 Half Marathon time this weekend!

Happy Birthday, Regan JF!

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

Today is the start of a new week! List one thing you'd like to accomplish by next Monday.



5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely
3 minutes between each round.

Post total time, work intervals and Rx to comments.
compare to 12.2.09

The Subway Series weightlifting participants

SBK got 1st place overall in the event, here's how our athletes did:

Name (Place overall) Best Snatch/Best Clean and Jerk
Brian D  (1st) 210/265
Yoon S  (2nd) 185/224
Josh M  (3rd) 165/215
Shane W  (8th) 145/205
Ryan P  (10th) 140/205
AJ  (18th) 130/175
Dan M  (20th) 105/135

Laurel M (1st) 113/153
Katie M (2nd) 108/138
Jess F (7th) 83/118
Bethany B (14th) 73/98

For full results, click here!

Thanks to Michele, David, Scott, Ashley, Hiroshi, Christine, Sam, Keith, Shane, Good Sam and Christian for helping make the event run so smoothly!

This concludes the first ever CrossFit Subway Series! CrossFit Virtuosity took the series with Long Island City, South Brooklyn and Queens coming in after them.  Great work to everyone who participated in the event.  We can't wait for round 2!

Congratulations to Gabrus on his recent engagement!


Subway Series event 4 of 4!


Clean and Jerk

Each athlete has three attempts to find a 1 rep max Snatch and Clean and Jerk.  There is a one minute time limit for each lift once the bar is loaded to your desired weight.  If two athletes total the same amount of weight at the end of the meet, "Grace" as Rx'd will be used as a tie breaker.

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Steve and Joe do Snatch Drills

Today is the last event in our 4 part Subway Series competition with CrossFit Virtuosity, CrossFit Long Island City and CrossFit Queens.  Thanks to everyone who has participated to make our first run of this idea a big success!  We will crown the winner of the series today and celebrate with a BBQ and potluck.  Please remember that there are no Group or Teaser classes today.  That being said, everyone is invited to come out, socialize and have fun.  Today's event starts at 9:00am


Good luck to Coach Margie, Coach Jeremy, Paulie S, Juliana A and Jack L on their Powerlifting meet this weekend. Please keep us all updated with how things go!


Rest Day

Lake Placid
Congratulations to our BTC athletes performance on last weekend's Lake Placid Iron Man

Tom M: 10:52:22    swim: 57:03    T1: 6:40     bike: 5:41:12      T2: 4:04      run: 4:03:2

Alex V: 11:04:22   swim: 1:10:28    T1: 6:41     bike: 5:50:11    T2: 4:02      run: 3:53:02

Greg H: 11:16:48    swim: 1:03:04    T1: 8:20   bike: 6:04:52   T2  5:47     run: 3:54:46

Amy R: 11:28:40    swim: 1:07:16   T1: 7:06   bike: 6:10:15    T2  2:56    run: 4:01:08

Pretty damn awesome results!! The swim is 2.4 miles, the bike is 112 miles, and the run is 26.2 miles.

Tomorrow is the last Subway Series challenge at CrossFit South Brooklyn.  We will not be running regular classes, please show up around 8:45 if you plan on competing and bring a side dish or prepared meat for the potluck afterward. Interested in participating? There's still time to sign up here!

So far Team SBK is as follows: Brian D, Gabrus, Katie M, Bethany B, AJ, Josh M, Laurel M, Ryan P, Jess F, Sameer P, Dan R and Chris Fox

Interested in what else is going on in CrossFit locally?
+ Sept 11th Team event at Albany CrossFit Details Here
+ August 21st Charity event at CrossFit Hoboken Details Here



3 Rounds for time:

Row 500m

12 Deadlifts, Bodyweight
21 Box Jumps,


Post loads to comments.

compare to 10.31.09

Ring Rows
3-2-3 Tempo

Jack Sets up his Squat

Remember that On Ramp class is tonight at 8pm and open to all members.

Take a stroll down memory lane with SBK!
Fight Gone Bad 3 Photo set ($
7,303 Raised)
Fight Gone Bad 4 Photo set ($26,826 Raised)

Will you be a part of Fight Gone Bad 5?

Pat Barber does "Christine" CrossFit
God's Workout NY Times
Why being terrible is kind of wonderful The Talent Code