WOD 10.3.09

5 Attempts at
Row 250 meters

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compare to 7.5.09

900m Row
Drop :10 off your split every 300m

20 Stroke Warm-up sets:
20 Pulls at 22-24 s/r
20 Pulls at 26-28 s/r
20 Pulls at 30-32 s/r
rest as needed between sets

Full pressure on each set

Charmel Shows off his "CrossFit Face" in Aromas

Fight Gone Belated is officially scheduled for this Wednesday (10/7) at 8pm Down Stairs!  Our final team, "Coda" will be comprised of (C) David Mak, Jack, Tamson, Malcolm and Andy H. We need 5 volunteers to keep their score for them and anyone else who wants to come and cheer is more than welcome to! Good luck, Coda!

Beginning this coming Tuesday evening, CFSBK members get 30% off day passes ($20 bucks to $14. BA-BAM) at Brooklyn Boulders each and every Tuesday night. This will be extended to other days of the week once we come up with a way to identify who are members are for their staff and officially become neighbors. Hot Iron branding and ear tagging are currently the top choices. Also, CFSBK members interested in memberships will receive 10% off any membership package.

Anyone interested in going to the Reel Rock Tour screening at Brooklyn Boulders next week please email  Shane(At)

Happy 40th Birthday, Ashley F!!!

An Enduring Measure of Fitness, The Simple Push-Up NY Times
Oldest Human Skeleton Found, Disproves Missing Link National Geographic
"A Child is Born", Scientific Photography Lennart Nilsson


Rest Day

Post Kids Class play

We are no longer doing Teaser Classes on Saturdays.  Please stay tuned to the blog for an alternate schedule for October.

Tomorrow we are only having a 10:15am and 11:15am class, there is NO 12:15pm. Sunday is back to normal scheduling

The 2009 Fight Gone Bad IV at CFSBK Photo Set


Back Squat

Low Bar Squats Today

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compare to 9.24.09

Accessory Work
Ring Work

A. Inversions 5 Holds
B. Skin The Cats 3x3
C. Front Levers 5x :10

The Chocolate Milk Thistles

Congratulations to Brian Scott for winning his company's 3 month pedometer Step to Health Challenge.  Brian destroyed the competition, even beating second place by well over 700,000 steps.

Did Humans Evolve to Be Long Distance Runners? Mark's Daily Apple
You Walk Wrong and Your Shoes are to Blame Fitness Spotlight


WOD 9.30.09

Turkish Get-Ups

Novices will be learning this movement, experienced athletes will be experimenting with different weights, reps and implements.

Accessory Work
10 One Arm DB Push Presses, Each Arm
1:00 Dead hang

Hip Mobility

CFBK fgb20003
Pull, Peter!

We have one additional prize for Fight Gone Bad. Whichever athlete who competed last year and had the largest increase in score/performance will receive a sports massage. Thanks to Carlos G for organizing this.

Please check out the Lost and Found today.  We've got tons of water bottles, glasses and clothes that had been left in the locker. 

If you haven't picked up your gymnastics grips yet, please do!  Because they all look a like, please write you name or initials on your pair with a permanent marker.

Iceland Annie's Sandbag Uphill Sprint CF Games
2009 Women's Triplet, 3rd Heat Cf Games


Contact Us

Email: Info(at)
For all inquiries regarding Membership, Teaser Classes, Private Training, Merchandise and Traveling CrossFitters

Email: David(at)
To contact David directly regarding events and programming.

CrossFit South Brooklyn is located at:

597 Degraw Street (Between 3rd and 4th Avenues)
Brooklyn, NY 11217

 R  to "Union Street" or  2   3    5   or  Q  to Atlantic Ave

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Rest Day

A.rmed A.nd DangerA.S.S.

Congratulations to Mike V. for becoming Sergeant!

What kind of Bike do you have and what do you use it for?


Weighted Pull-Up


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compare to 5.23.09

Accessory Work
Tabata Sit-Ups
a: PVC b: Unanchored C: Anchored
Foam Roll

The Chocolate Milk Thistles v. Queen Anne's Revenge

Fight Gone Bad IV at CFSBK
Sameer P
"Linus" goes up on CrossFit Mom