Snatch

Performance
Snatch Balance:
70% x 3 x  4

4 sets of 3 reps at 70% of your 1RM Snatch.

Fitness
Tempo Overhead Squat (2211):
4 x 3

Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.

Post loads to comments.
Exposure 1 of 8

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5 Rounds of…
AMRAP 2 Minutes:
20 Double-Unders
10 Alternating Dumbbell Power Snatches
Rest 2 minutes

Scale Dubs to Singles as needed. The dumbbell should be heavy for you.

Post rounds, reps, and Rx to comments.

CFSBKers at yesterday’s Flex on the Beach event. Congrats to everyone who competed in Flex and the Subway Series yesterday! 

CFSBK’s 10th Anniversary Party

This fall marks the 10-year anniversary of CFSBK’s existence. Congrats, Captain Osorio! Help us celebrate at our 10th Anniversary Party! This shindig goes down the evening of Saturday, September 30th from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

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Yesterday’s Results Board: Partner WOD
Disco-Dancing Peacock Spiders Are Impossible to Resist Atlas Obscura
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Partner WOD

In teams of 2, with one partner working at a time, alternate complete rounds of…

AMRAP 15 Minutes:
15 Russian Kettlebell Swings 32/24kg
10 Box Jumps 24/20
15 Wall Balls 20/10, 14/9

Rest 5 minutes, then…

AMRAP 15 Minutes:
10 Burpees
15/11 Calorie Row

Post time, Rx, and partner to comments.

November 11th & 12th: CrossFit L1 Certificate Course at CFSBK

On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.

Register Here!

News and Notes

• Today’s 8am Strong Fit class is cancelled. 
• Shout out to Jess P. and Jamal A. and CrossFit Kid Prue S. and her mom Franny, all of whom are representing CFSBK at the Subway Series today, as a well as everyone competing at Flex on the Beach today. Kick some ass, guys! Let’s give ’em some love in the comments!

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Yesterday’s Results Board: Rest Day
Rx Gone Wrong CrossFit Journal
Having a Best Friend is Good for Your Health NY Mag

A post shared by Frank Murray (@nextlevelweightlifting) on Aug 23, 2017 at 5:40pm PDT

Coach Frank and Karina show us what it takes to sound smarter as a weightlifting coach. Want to get better at Olympic lifting? Check out Next Level Weightlifting Club at CFSBK on Monday, Wednesday, and Thursday nights! 

This Week at CFSBK in Review

1. Our new 8-week training cycle started this week! See Monday’s post to find out what you can expect in the coming months!

2. The 2017 Subway Series kicks off tomorrow. The first event goes down CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!

3. On Tuesday, we brought you an updated version of a blog classic, Coach Fox’s “Developing Your Pull-Up.”  Read it to find out how you can get better at this cornerstone of CrossFit!

4. Have you recently found yourself longing to raise money for a good local cause, make new gym buddies, and do a crazy workout while wearing a wacky costume? Look no further! Registration for Fight Gone Bad 2017 is now open through September 22nd. Get on it!

5. Tomorrow’s 8am Strong Fit class is cancelled. 

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Yesterday’s Results Board: Clean | Half “Jerry”
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Clean Complex

Every Minute on the Minute x 15:
1-7: 2 Tall Cleans
8-15: 2 Hip Cleans

Post loads to comments.
Exposure 1 of 8

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Half “Jerry”

For Time:
800m Run
1000m Row
800m Row

Try to stay uncomfortable on this one today.

Post time and Rx to comments.

Throwback Thursday: Team CFSBK, uh, flexing at last year’s Flex on the Beach. A bunch more CFSBKers will be competing at Flex on the beach 2017 this weekend in Long Beach. Need an excuse to go to the beach this weekend? Now you have one! 

CFSBK’s 10th Anniversary Party

2017 marks CFSBK’s 10th year worth of TBTs. Woohoo! This shindig goes down the evening of Saturday, September 30th from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Ada Lace on the Case & Ada Lace Sees Red

Tempo Back Squat (20X1)

3 x 8

Start light enough to add weight for a few weeks.

Post loads to comments.
Exposure 1 of 8

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Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-Ups

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.

Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 Burpees

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.

Post work and Rx to comments.

Kevin Y. looking remarkably poised in that powdered wig at last year’s Fight Gone Bad. Check out more action shots from the day here! 

Fight Gone Bad 2017: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $30,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had over 130 members participate, and this year, we’re capping it at 200.

When is Fight Gone Bad?

Saturday, November 4th, 2017. First heat begins at 9am. While we originally posted a save-the-date for October 21st, we decided to reschedule for a couple weeks later, because we already have a lot happening in late September and early October! This gives teams more time to fundraise, hold practices, and plan-out costumes!

What is Fight Gone Bad?

Three Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 pounds
Box Jumps, 20″ box
Push-presses, 75/55 pounds
Row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?

The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors. We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Why are we fundraising?

In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?

While encourage everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 22nd, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We have scaling options available!

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend that Saturday, November 4th?

You can still sign up to be a part of a team to participate in fundraising and get a team t-shirt. Unfortunately, though, we won’t be running a Fight Gone Belated this year as we have in years past. Sign up anyway and select the option to be on Fight Gone Belated, so you can raise funds for BCF!

Ok, I’m sold. Where do I register?

Register Here!

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Yesterday’s Results Board: Rest Day
The Case for a Breakfast Feast NY Times
Meet the Oldest CrossFit Games Competitor Athlete Daily