WOD 2.28.10

As many rounds as possible in 10 minutes of:
30 Double Unders
10 Kettlebell Swings, 2 pood/1 pood

Post rounds and weight to comments.

Skill Work
Free Standing Handstand Practice

Tom Rows a 2k

Same Cost, Different Price
Our new payment software, Volusion, runs off a monthly billing cycle rather than the four-week billing cycle that Mind Body used.  What this means, is that in order to keep the cost per class the same, we have to adjust our billing rates. Starting in March, the monthly rates will be as follows:

2x/week: $18/class, $157/month
3x/week: $15/class, $195/month

5x/week: $10/class, $216/month

While this looks like a price increase, it's most certainly not. You'll be paying for the same amount per class on a slightly longer contract. Over the course of a year, a CFSBK member would be paying 12 billing cycles on Volusion as opposed to 13 on our old system. 

By not adjusting our rates, we'd experience about an 8%-10% drop in revenue which, with all the new costs of our new space and program is simply not feasible.

If you're paying by cash or check for a monthly contract, we're going to update you guys to the same price structure as well.  This means that you'll now be able to pay on the same day every month as opposed to adjusting your payment date every time.

If you have any questions, please contact David in person or via email David(at)


Back Squat

(E4/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.20.10

With a partner, row as many meters as possible in 15 minutes.  Athletes are not allowed to row more than 500m in a sitting.

Post meters, partner and strategy to comments.

It's gonna look something like this..

Remember that we'd like to have a Primal Quest wrap up meeting on Monday, March 1st at 7:30pm at CFSBK. Please rsvp to Margie(at) if you can make it.

Coaches David and Fox will be at CFNYC today for Kelly Starrett's Mobility and Recovery Certification


Rest Day


Skull and Cross Bones sweater to boot

We love to see dogs at CrossFit.  There's even a cushion, water bowl and some treats located by the stairs for them. Because CrossFit has so many people coming in and out during class times, if your dog bites, gets nervous around strangers or jumps on people it's probably not a good idea to bring them to the gym.

If you're dog is social and friendly, remember the following guidelines:
+ Keep them tied to the stairs during classes and private training. If you'd like to let them off the leash to run around a bit, please ask one of the coaches first.
+ Try to keep your dog off the stretch mats.
+ If your dog starts barking, please attend to it

Can you name the humans attached to the following CrossFit dogs?

Smudge, Milo, Lego and Tucker


WOD 2.25.10

3 Rounds For Time
25 Deadlifts, 135/95
15 Hang Power Cleans, 135/95
10 Thrusters, 135/95

The thrusters in today's workout are Front Squat to Overhead anyhow.

Post time and Rx to comments.

Assistance Work
Strict Overhand Pull-ups 3x8
Foam Roll and Mat Based Mobility

Steph W during last week's Overhead Walking Lunges (35lbs)

Check out current Foundations student, Sarah D Boxing at Madison Square Garden

Spain Tackles Eating Disorders with Proposed Ban
How Long Does it Take to See Improvements when Eating Real Foods? Fitness Spotlight



5 Sets Across
(E4/4) L1 Bar Dips/L2 Ring Dips

Post reps and dip variation to comments
compare to 2.17.10

Tabata Dumbbell Hang Squat Clean
Post total reps to comments.

Skill Work

Handstand Practice
Sledgehammer Swings 101

Gabrus does a Tabata Sledgehammer Swing

Check out Paul and Becca of Quist Industries on ABC World News with Diane Sawyer

March is CrossFit South Brooklyn Month at Lululemon Athetica Brookyn!  Stay tuned as Whitney, Sam, Jessy and Christina convert their storefront to a CrossFit theme and have their Saturday classes invade CFSBK.  Team Lululemon Brooklyn has been CrossFitting with us for 3 months now.


Rest Day

Xuan M on Snatches

Happy Birthday, Coach Nick!  Check out the birthday boy and Alec H featured on the CrossFit Affiliate Blog today.

Check out the CFSBK sweatpants, hoodies and new shirts at the CFSBK Store!




Of the following movements from our current cycle, which have you made the most progress with?
Squat Variant: High Bar Back Squats
Pull: Power Snatch
Upper Body: Ring Dips (volume increase)


Power Snatch

(E4/4) L1 5x3 Sets Across/L2 Max Effort

post loads to comments.
compare to 2.15.10

Assistance Work
4 Rounds NFT of:
10 Weighted walking lunges, each leg
10 Sit-up Medball Throws
1 Rope Climb, 18'


Jess F at the top of the Rope.

Digitally explore the cave paintings at Lascaux