Back Squat


Post loads to comments.

Accessory work
Mid-Hang Muscle Clean
Tall Cleans


The white towels by the dry erase boards are to be used for wiping down sweaty equipment.  Abmats, stretching mats, benches and anything else you leave a puddle on should be cleaned up immediately after you're done. These towels are Not for personal use and should be put in the green bin when you're done.  Please bring your own towel if you'd like to wipe yourself down after a workout.

5 Foam Rolling Exercises Kinetic Fitness
How it's made - Bacon


WOD 9.29.08

4 Rounds For Time of:
10 Handstand Push-Ups
10 L-Pull-ups

Post time to comments.

Accessory work
Weighted Hip Extensions 8x3
Basic Bounce or Double Under Practice- 10 minutes

Coach Shane

The Relaxation Response
Have you ever experimented with regular meditation or relaxation techniques?




Post loads to comments.

Accessory work
Clean or Snatch Technique work
Knees to Elbows 3x12

Fight Gone Bad Athletes!

FGB Photo Album 1 by Sean
FGB Movie 1 by Don
FGB Photo Album 2 by Bethany



In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Today's workout is a charity event, normal classes are canceled and only preregistered athletes may compete in the event. Spectators are welcome!

Edgar goes Chest to Bar

Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!


Front Squat


Post loads to comments.

Accessory work

21-15-9 reps of
Dumbbell Snatch 40/25

Accessory WOD Demo

Anne and Rob

FIGHT GONE BAD at CrossFit South Brooklyn
Competitors: 29
Teams: 6
Money raised to date: $5,187.00

Movement Standards:

Wall Ball Squat below parallel / Ball Hits target at 8' or 10'
Sump Deadlift High Pull Both bumpers on floor / Bar to or above clavicle
Box Jump  Both feet on floor / On box with hips open
Push Press Racked touching chest / Fully extended arms with the ears visible from profile
Row N/A

If you have a mobility issue which prevents you from hitting the standards please inform your score keeper before your heat.

CrossFit Virtuosity
(featuring coach Jacinto!)


CFSBK Stärke und Konditionierung

Weighted Pull-Up

Post loads to comments.

Accessory work
Technique complex: Sumo Deadlift + Sumo Deadlift High Pull 75/55 10x4
500m Technique Row x 2
L-sit practice


CrossFit South Brooklyn featured in two prominent fitness magazines. They are currently on sale in Switzerland, Austria and Germany as well as in the Netherlands. English translation to follow.
We can now officially say, "We're huge in Europe".

Unloading a bit before the weekend.  I want everyone coming into FGB fresh.

Sameer's old CF Box make's the news too!



Advanced: Heavy Singles
Intermediate: Hang Power Snatch
Beginner: PVC

Post loads and start position to comments.
Compare to 8.28.08

Accessory work

Weighted Hip Extensions 3x8
Weighted Knee to Elbows 3x5

Makenna gets personal with her barbell.

CFSBK GYM Etiquette Pt. 2
Know your teammates.
Everyone who trains with us is part of team SBK.  It's easy to get comfortable and stick with the people you're familiar with but as we all know CrossFit isn't about being comfortable. Take the first step and introduce yourself to someone you haven't met before, chances are if they're doing CrossFit you probably have similar masochistic personalities. This is especially important with newer athletes, what we do can be a little intimidating at first so it's nice to show them that there are REAL people moving those barbells.  Theres absolutly no reason everyone shouldn't know each other!

How do you monitor your sleep patterns?