Snatch Complex

Every 2:00 x 6 Reps:
2 Snatch Pulls + 1 Hang Power Snatch

Stay patient and balanced from the floor to above the knee on the pulls. Build to a medium-heavy but perfect load, same or slightly heavier than last week.

Post loads to comments.
Exposure 2 of 8

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For Time:
9 Burpees
9 Dumbbell Front Squats 50/35
9/7 Calorie Row

Rest 2:1

Repeat for a total of 3 rounds. Score times for all 3. Guns blazing on all 3.

Post times and Rx to comments.

Late Morning Next Level Weightlifting Cycle: Register Now!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

What do we offer?

• Small group training for optimal feedback and support
• Modified programming for individual needs
• 3-day weekly programing
• Online programming, chat, and video submission via True Coach
• Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
• Video delay replay devices for enhanced feedback

Dates and Pricing

Dates: April 17th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)

REGISTER HERE! 

Unlimited Option

We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll! 

This cycle is capped at 8 participants and needs 5 people registered to run.

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

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Yesterday’s Results Board: Deadlift | “Annie”
Recovering from an Injury: Embrace the Process Barbell Medicine
Your Psychological Skills Can Predict Your Injury Risk Outside

Deadlift

Fitness 
3 x 5

Sets across. Add 10-15 lb to last week.

Performance 
Halting Deadlift
3 x 5

Sets across. Pull the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Your back should be more horizontal when the bar is at the knees than in a conventional Deadlift. Thus, your back will be working harder, and your lats will have to stay engaged to keep the bar over your midfoot.

Post loads to comments.
Exposure 2 of 8

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
AbMat Sit-Ups

Modify to Alternating Foot steps or Single-Unders as needed. Anchoring the feet is okay for the Sit-Ups.

Post time and Rx to comments.

Photos from 19.5 are now up on our Flickr account!

CFSBK Individual Open Leaderboard: Final Results

Congrats to everyone who participated in the 2019 CrossFit Open! On Friday, we posted the final results of our Intramural Team Competition. Below are the final rankings for the top 20 women and men at the gym, along with their points.

Women

1. Coach KHarpz: 8
2. Coach Whit: 17
3. Coach Jess: 23
4. Sarah C.: 25
5. Camille C.: 33
6. Toni S.: 36
7. Elly C.: 39
8. Coach Lynsey: 47
9. Kayleigh R.: 49
10. Kimberly C.: 52
11. Rachel H.: 67
12. Kelsey M.: 82
13. Linda H.: 86
14. Kate Tk.: 90
15. Asha B.: 92
16. Stella Z.: 94
17. Allie C.: 97
18. Kristin C.: 99
18. Joy M.: 99
20. Mary M.: 100

Men

1. Andrew T.: 7
2. Dan L.: 30
3. Vincent M.: 35
4. Greg C.: 39
5. Michael R.: 41
6. Pat C.: 44
7. Christopher L.: 58
7. James A.: 58
9. Pierre D.: 72
10. Dylan K.: 73
11. Coach Keith: 74
11. Bob S.: 78
13. Julian F.: 80
14. James F.: 89
14. Adam S.: 89
16. Jake M.: 90
17. Brendan B.: 101
18. Coach Fox: 107
18. Steve H.: 107
20. Paul A.: 111

A few fun facts: Pierre D. finished 215th worldwide in his age group. Bob S. finished 123rd worldwide in his age group. Coach KHarpz came in 1123 out of 140,133 women worldwide. 166 of you registered for the 2019 Open. Thanks for taking part and bringing awesome energy to the gym every weekend. Give yourselves a hand!

Check out the rest of the leaderboards here: Overall Leaderboard, Men’s Leaderboard, Women’s Leaderboard, Men 35-39, Women 35-39, Men 40-44, Women 40-44, Men 45-49, Women 45-49, Men 50-54, Women 50-54, Men 55-59. Women 55-59, Men 60+, Women 60+

Now that you’ve had some time to reflect on it, how did your 2019 Open go? What did you do well? What would you like to improve on? Tell us in the comments! 

Weekend Schedule Changes

The following classes are cancelled on Saturday, April 6th when we host the Day of the Deadboys seminar in 597: 11am AG Strength, 11am Active Recovery, 12:30 Anti-Gravity.

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Yesterday’s Results Board: “Danny”
Why Do I Put Off Doing Things I Love? NY Mag
Fat, Not Meat, May Have Led to Bigger Hominin Brains Scientific American

“Danny”

AMRAP 20 Minutes:
30 Box Jumps 24/20
20 Push Presses 115/75 
30 Pull-Ups

The height, load and volume should be approachable from the start, but the overall volume should be challenging. Modify height/load/volume as appropriate to complete 3+ rounds.

Post work to comments.
Week 1 of 8

Hey, remember when CrossFit HQ profiled our CrossFit Kids program? It’s the cutest CFSBK content ever created!

May 11th: Kids’ Night Out!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit Kids physical activities, creative stuff, and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, May 11th from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

Register Here!

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Yesterday’s Results Board: Partner Metcons
6 Tips to Help You Get Started with Hiking Girls Gone Strong
3 Longevity Benefits of a Super Strong Grip BarBend

Team Metcons

A) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
25 Double-Unders or Alternating Steps
5 Power Snatches 95/65

The barbell should be light and unbroken. Scale accordingly and #save-the-10s-and-15s.

Rest 5 minutes, then…

B) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
15 Squats
5e 3-Point Dumbbell Rows

Choose a heavy load that you can consistently perform sets of 5 with perfect form.

Post rounds, reps, and Rx to comments.
Week 1 of 8

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions (more info below on standards), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!

RX

Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:

Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups

SCALED

Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:

Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups

Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.

Register Here!

Facebook
Instagram

CrossFit South Brooklyn is centrally located in the Gowanus section of Brooklyn (location) and is easily accessible from the Atlantic-Pacific subway station, the Union Street stop on the R/N line, LIRR’s Atlantic Terminal, and a few minutes from the BQE.

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Yesterday’s Results Board: Clean | Deadlifts, Row, Thrusters
The 10 Most Important Reasons to Squat Breaking Muscle
A Fantasy Getaway in a Fish Tank The Outline

Clean Complex

Every 2:00 x 6 Reps:
Power Clean + Hang Clean + 3 Front Squats + Jerk

Build to a medium-heavy but perfect load.

Post loads to comments.
Exposure 1 of 8

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For Time:
40 Deadlifts 95/65
30/21 Calorie Row or 21/15 Calorie Bike
20 Thrusters 95/65

The barbell should be light for you and unbroken on the fast end. Prioritize intensity over load.

Post time and Rx to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 28, 2019 at 1:53pm PDT

Open Intramural Team Competition: Final Results!

Coach Brett, Coach Keith, and returning champion Coach David are here to bring you another edition of the CFSBK Update Show. For the 5th and final time in this Open, they bring you team and individual highlights. Be sure to watch to the end for the blooper reel!

Current Ranking – Team – Overall Average 

1. Jacked in Black: 25.16
2. Code Red: 27.43
3. Bar Muscle Pups: 28.26
4. Blubonic Plague: 28.59
5. Reasonably Okay Hulks: 29.14

You can see the full points breakdown here. Congrats to everyone who took part in this year’s competition.

FRIDAY NIGHT GROUP CLASS STARTS TONIGHT!

Starting today we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.

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Yesterday’s Results Board: Back Squat | Dumbbell Lunges, Chest-to-Bar Pull-Ups
The Only Metric of Success That Really Matters Is The One We Ignore Quartz
How Treadmill Running Differs from Outdoor Running Outside