21-15-9 reps, for time:
Deadlift 225lbs
Handstand Push-ups

Accessory work:
Split Jerk Foot work
Lever work

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15 Members, $736 raised to far.  Team South Brooklyn
Chilli-Rubbed Skirt Steak
Chinese Weightlifting (again, and still cool)


Hang Power Snatch


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Accessory work:
Back Squat 85%x5x3
Back Extensions 12x3

Shane teaches the Squat

Concept 2 Forum
Have you watched all the rowing videos at


WOD 8.14.08

For time:
Row 800 meters
Odd Object Run, 620 meters
50 Box Jumps, 20"
50 Burpees

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Accessory work:
Weighted Bodyweight Rows
Foam Roll

Brian gets down with some 32" box jumps at CF Oahu

Tight hips and the domino effect on training.


Push or Split Jerk


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Accessory work:
BSQ 82%x5x3
3 Rope Climbs (technique emphasis)

John C. sets up for a Split Jerk

Upcoming additions to your training facility:
15 Jump Ropes, various sizes
Weighted Dip/Pull-up Belt
Myo-Release 6" Ball
Flat Bench x1
York Squat/Bench Rack
300 more lbs of Bumpers (45x2, 35x2, 25x4, 10x4)
10k Barbell x2
Medicine Balls x2 (4/10)

Zone Calculations: Activity Level (Robb Wolf) Via
Sign up for the CrossFit Nutrition Seminar at CrossFit South Brooklyn, Nov 1st.


Front Squat


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Accessory work:
3 Rounds of: Max ring push-ups, Rest 3 minutes
Windmills 3x8

Colette gets primal.

I wanted to thank everyone who has signed up for our Fight Gone Bad Charity Event! We created the FGB home page so that you can easily direct friends and family to an overview of the program as well as a direct link to your personal profile.  Whoever raises the most money will receive a complimentary personal training session to prepare for the event!



For time:
150 Wallball Shots, 20/14 lb ball

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Accessory work:
Press 80%x5x3
Barbell reverse lunges with FSQ rack, 3x8e


Our Fight Gone Bad team is now 5 strong!  Juliana and Jeremy are our newest additions.
Heaviest Man approaching weight loss record on ZONE DIET.
Who has signed up for the Nutrition Seminar so far?


WOD 8.08.08

40 pound Dumbbell squat snatch, left arm, 21 reps
40 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
40 pound Dumbbell squat snatch, left arm, 15 reps
40 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
40 pound Dumbbell squat snatch, left arm, 9 reps
40 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.


For those of you (everyone, right?) participating in the Burpee Challenge, we've put together a little page with an overview and a counter you can download to keep track of your numbers. Today is 4 Burpees for those on board and 10 for everyone else to buy in.
Brooklyn Burpee Challenge

Team South Brooklyn is beginning to shape up for the Fight Gone Bad charity event. Have you signed up yet? We will host your profile page so you can easily refer your friends and family to the link below.
Fight Gone Bad 3 at CrossFit South Brooklyn

On Saturday, November 1st CFSBK will be hosting a CrossFit Nutrition Seminar

Spend 1 day with Coach Robb Wolf learning the art and science of
performance nutrition. The day will include lecture and theory of
performance eating, recovery and optimizing health and longevity.
Significant emphasis will be placed on the PRACTICAL implementation of
Paleo/Zone concepts including cooking demonstrations, how to shop,
eating on the road and more. By the end of the day you and your clients
will have no more excuses why you cannot feed and water yourself for
optimum performance!

Robb Wolf is a former research biochemist specializing in lipid
metabolism. His CV includes research at the Fred Hutchinson Cancer
Research Center and graduate work with Prof. Loren Cordain of Colorado
State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of
The Performance Menu.

Sign up Today!!
Robb Wolf Interview Pt. 1
Robb Wolf Interview Pt. 2
Robb Wolf Interview Pt. 3