21-15-9 Reps for time of:
95 lb Thruster

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Accessory work
Depth Jumps
Rower Technique work


Fight Gone Bad Schedule:

10-10:15 Arrival and registration
10:15-10:45 Overview and group warm-up
11-11:20 Heats 1 & 2
11:30-11:50 Heats 3 & 4
12-12:20 Heats 5 & 6
12:30-1 Awards + Wrap up

We expect things to drag out a little but as long as everyone shows up on time and helps out when they're asked to the event should run pretty smoothly.   I'm also going to need some volunteers to help out with team score keeping and a few other tasks. Please post a comment or email me ( if you're interested.

Total Raised for Charity: $3,605

Loading Options:

Wall Ball A: 20, B: 14, C: 10
Sump Deadlift High Pull A: 75, B: 55, C: 45
Box Jump  A:20", B: 15", C:10"
Push Press A: 75, B: 55, C: 45

Please watch all the videos and make sure you report to your captain with your loading selections.  It is essential that we know what weights everyone is doing to make the event run smoothly.




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Compare to 9.6.08 or 8.13.08

Accessory work

Jerk Dip Squats 105-110%x3x2
DB Sotts Press 30%x10x3 each arm
5-10 V-ups on the rings or parallel bars, 2-3 sets

John C. is a South Booklyn O.G.

CFSBK GYM Etiquette Pt. 1
The pious CrossFitter always cleans up after themselves.
Not only do they return their equipment, they also put it back in the correct position so that the next person to use it can easily locate the proper weights. Cleaning up after oneself also extends to picking up any bottles, athletic tape, towels or shirts one might otherwise leave behind. If you see something that may not be yours but is clearly garbage, please do everyone a favor and throw it out.

P1000078 P1000079
Properly stored bumpers, kettlebells, dumbbells and medicine balls.

Deals on Meals at the Park Slope Food Coop Christian Science Monitor
The PS Food Coop is located 2 avenues away from CFSBK.  Who here is a member?


"The Chief"

Max rounds in 3 minutes of:
135/85 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Accessory work:
Foam Roll & Stretch

Box jumps = Fun

CFSBK has raised $2,471 for charity.

We need some new music for workouts.  Please suggest 1-3 songs for a new rotation. 


Back Squat


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Accessory work:
Push Press Tabata 75/55
GHD Sit-Ups 3x15



WOD 9.13.08

3 Rounds for Time of:
5 Deadlifts @ 75%
10 Ring Dips
15 Box Jump Dumbbell Cleans or Box Jumps

Accessory work:

Turkish Get Up 3-3-3 (Start with non-dominant side)
500m technique row x2

Box Jumps = Fun


Fight Gone Bad Teams:
Team A: Jacinto(c), Bjorn, David, Margie, Erik

Team B: Adam, Jeremy, John C, Sameer, Juliana

Team C: Brandy, Charmel, Rob, Amy, Ari

Team "Scrappy" D: Mike(c), Kent, Paul S, Bethany, Allan

Team E: Sal, Don, ..SIGN UP NOW

Team F: Sincere + 3

Total raised for charity: $2,210.00

Foundations Cycle 7

Snatch Demo
An Exercise in Futility CorePerformance


WOD 9.11.08

4 Rounds For Time of:
10 Hang Power Cleans
10 Push-Presses
10 Barbell lunges with a Front Squat Rack

Choose a weight heavier than you think you can do.

One Foul for every time you put the barbell down. 10 Burpees per Foul
The workout is not completed until all the reps and burpees (if any) are accomplished.

Accessory work:
Bent over barbell or dumbbell rows 3x8

Sameer and Ashley drill some light split jerks before "Cindy" this morning.
Skill work should be done fresh and with loads light enough to focus on technique.

Sal signed up for Fight Gone Bad and needs some teammates!  Anyone who has been on the fence about participating should SIGN UP now. This is going to be a really fun event.  Foundations athletes are also encouraged to compete.
CrossFit South Brooklyn FIGHT GONE BAD Team Page



Max Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory work:
Snatch Deadlifts + Snatch Pulls

Makenna and Julie try our the new state of the art "dip bars"