Tempo Back Squat (20X1)

3 x 8

Heavier than last week.

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Exposure 3 of 8
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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

Congrats to Subway Series Winner Morgan N.!

Teamed with her sister who trains at CrossFit Dynamix in in Astoria, CFSBKer Morgan N. took 1st place at the 1st Subway Series event of the year at CrossFit Gantry. Huge congrats, Morgan! You can see more photos from their victory here. And hey, don’t forget to sign up for this weekend’s competition at CrossFit Queens and for the 3rd event, which we’re hosting on October 14th! We have 10 folks signed up so far, and we’d love to see more of you compete! Why compete? We’re glad you asked…

This Sunday’s Schedule

Our 10th Anniversary Party is this Saturday, September 30th. It starts at 8pm, and we can’t wait to see you there! The next day, Sunday, October 1st, we’ll be running on a modified schedule. That day we’re offering Open Gym from 5pm to 8pm, but all other classes are cancelled.

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Yesterday’s Results Board: Rest Day
Manhattan’s God of Insects Nautilus
This CrossFit Team Series Pair Is 138 Years Strong BarBend

Have Penny, will travel

Register for This Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
Does Happiness Really Make You Healthier? NY Mag
How to Be Awesome Scientific American

Tempo Press / Tempo Sumo Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Heavier than last week.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

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Exposure 3 of 8
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Performance
CrossFit Open Workout 16.3

AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups

Track back and try to beat your score from 2016!

Fitness
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups

Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

It may not feel like it, but it’s the first Monday of fall, and we’re bringing you this fun vid of Coach David’s tips and tricks for using the Concept2 rowing machine we all know and love! 

Come to Our 10th Anniversary Party!

2017 marks CFSBK’s 10th year of goofin’ around on the erg. Help us celebrate this Saturday, September 30th at our 10th Anniversary Party! This shindig goes down from 8pm to 1am. Don’t worry. We won’t make you row. We just want you to show up, drink some drinks, get down with your gym buds, and celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Piano Lessons with Nick P.

CFSBKer Nick P. teaches piano in Brooklyn to children of all ages. His lessons are tailored to each student’s interests to keep them engaged and having fun. He holds a B.A. in Music Performance from Wesleyan University. If you know anyone looking for lessons, please help get the word out. You can check out Nick’s website here: www.nickpappaspiano.com.

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Are Physical Limits All in Our Heads? NY Times
Building a Better Deadlift Athlete Daily

Snatch Complex

Every Minute on the Minute x 10:
2 Hip Power Snatches

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Exposure 2 of 8

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AMRAP 30 Minutes:
800m Run
40 Russian Kettlebell Swings
20 Burpee Box Jumps

Steady effort today. Aim to keep moving for the whole 30 minutes. Should be in the vicinity of 3 to 5 rounds.

Post rounds, reps, and Rx to comments.

Here’s Ayana, one of our CrossFit Kids and daughter of longtime CFSBKers Noor and Samir, putting those kid muscles to good use while climbing at The Gunks!

CrossFit Kids and Teens at CFSBK

Our CrossFit youth programs emphasize physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up!

Pricing View Calendar

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.

Days & Times

CF Preschool (3-4 years old): Sundays, 10am – 11am
CF Kids (5-7 years old): Sundays, 11am – 12am
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm

We also offer CrossFit Kids birthday parties! For more info, click the button below.

Birthday Party Info

Eligibility

CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach David. For questions about our Teens program, please contact Coach Jess.
Email DavidEmail Jess

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Yesterday’s Results Board: Partner WODs
Back Pain and Back Strength Starting Strength
Is Reality Real? Kurzgesagt (video)

Partner WODs

AMRAP 10 Minutes:
20 Pistols
30 Deadlifts 225/155/95

Partners divide the reps however desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Power Cleans 115/75/45
5 Handstand Push-Ups

Partners alternate full rounds.

Rest 5 minutes, then…

For Time:
800m Partner Run
80 Front Squats 115/75/45

The Deadlifts in the first workout should be medium-heavy and definitely broken up. Scale the Pistols to 2x Forward Lunges as needed. The Power Cleans in the 2nd workout should be light and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed. On the 3rd workout, both partners must be back from the run before any Front Squat reps count. Break up the Front Squats however desired.

Post rounds, reps (or time), Rx, and partner for each workout.

Register for Next Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
The Pitfalls of Illustrating Prehistoric Creatures Atlas Obscura
So You Wanna Be a Powerlifter? BarBend