Rope Climbs

Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
130m Jog

Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!

Wear long socks or long pants if you have them!

Post work to comments.

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“Fight Gone Bad”-Style

5 Rounds for Max Reps:
Wall Balls 20/10, 14/9, 10/8
Sumo Deadlift High Pulls 95/65/35
Box Jumps 24/20/16
Rest

Score total reps. Keep one running tally for each round and add them up at the end.

Post total reps and Rx to comments.

Congrats to Captain Osorio on 10 great years of steering this ship. As Coach Fox once said, you’re “the wheel and the grease.” Thanks for giving us this life-changing place and for giving so much of yourself in the process. We love you, ya big weirdo

Tonight’s the Night!

The hour is upon us! Our 10th Anniversary Party goes down tonight from 8pm to 1am, and we cannot wait to see all of you there. Here are some notes on the big event:

• You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
• The dress is “festive attire.” Wear your most festive attire.
• There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
• There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm. 
• CFSBKer Jared D. will be your DJ for the evening!
• No kids or dogs, please! 

Tomorrow’s Schedule

We’ll be running on a modified schedule for the day after the party. We’ll be offering Open Gym from 5pm to 8pm, but all other classes (group class, Short Circuit, Kids, AR, AG, Free Intro) are cancelled.

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Yesterday’s Results Board: Rest Day
Lockheed Martin Reveals Plans for Sending Humans to Mars Scientific American
20-Rep Squats Are the Best and Worst Thing Ever BarBend

If our 5th anniversary was this fun, can you even imagine what our 10th will look like? 

Tomorrow Night: CFSBK’s 10th Anniversary Party!

The hour is upon us! Our 10th Anniversary Party goes down tomorrow night from 8pm to 1am, and we cannot wait to see all of you there. Seriously. We’ve had a few recurring questions about the particulars of this shindig, so here are some notes:

• You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
• The dress is “festive attire.” Wear your most festive attire.
• Coach Nick has promised to wear chaps. Technically, all chaps are assl… listen, never mind.
• There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
• There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm. 
• CFSBKer Jared D. will be your DJ for the evening!
• No kids or dogs, please! 
• All classes are cancelled on Sunday. We’re running Open Gym from 5 to 8pm!

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Yesterday’s Results Board: Clean | Burpees, Toes-to-Bars
How Exercise Might Increase Your Self-Control NY Times
The Science Behind a Great Cup of Coffee Smithsonian

Clean Complex

Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on speed under the bar.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
30 Burpees
20 Toes-to-Bars

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

TBT: A recently unearthed photo of CFSBK’s early days in The Lyceum (which is now a Blink Fitness)! As Coach David explains, “This was before we moved upstairs. What you see is the extent of the equipment we had. I would get there early and set up all the mats and lay out the equipment before class, then have to break it all down afterwards. Coach Jeremy is wearing the blue shirt. Shane W. is coaching with me. Simpler times!” You can see more of these photos here! 

This Saturday: CFSBK’s 10th Anniversary Party!

Hey, those photos were taken around 10 years ago. Maybe we should have a party or something to celebrate. Oh yeah, wait… we are! Our 10th Anniversary Party goes down this Saturday 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!

Shout Out to Christmas City CrossFit

We recently got a really great email from Jimmy H., the head coach at Christmas City CrossFit in Bethlehem, PA. Here’s what he told us:

Tempo Back Squat (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
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