Front Squat

Performance
3 x 8

Add weight to last week. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 5 of 8
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5 Rounds Not for Time or 20 Minutes:
1-3 15′ Rope Climbs or 5-10 Strict Chin-Ups
10-15 Push-Ups
270m Jog

Practice your rope climbs today or work on upper body pulling/holding strength. Keep your Push-Ups strict and tight. Use the runs as active recovery for the upper body pull and push.

Post work to comments.

Coach KHarpz graduated this week and is now a Doctor of Physical Therapy. Congrats, Katie!

•  Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery either today or tomorrow at 11:00am.

Register Now For Starting Strength Program

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday May 23rd – Friday July 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 24th – Sunday July 17th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday May 23rd – Wednesday July 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 23rd – Wednesday July 13th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday May 23rd – Thursday July 14th

Each cycle will culminate in a CrossFit Total on Sunday, July 17th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

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Michael A. recently dropped into CrossFit DC in Washington DC with some coworkers

This Week at CFSBK in Review

1. Speaking of dropping in, have you read Coach David’s “Reps & Sets Abroad: Some Thoughts on CrossFit and Travel”? Get after it!

2. This Sunday’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery on either Saturday or Sunday at 11:00am. 

3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last weekend. If you’re thinking about doing it, do it!

4. Registration for the Subway Series started on Monday. These events sell out quickly, so sign up now! 

5. Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks.

6. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!

7. There are still a few spots left in our upcoming Starting Strength Program cycles. What are you waiting for?

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Yesterday’s Whiteboard: Clean and Jerky | Partner WOD
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Clean and Jerk

Performance
Every other minute on the minute x 8 (15min):
3 Touch-and-Go Power Cleans +3 Power Jerks

Start at about 60% (of your best Power Clean and Power Jerk) and work up to a heavy load across the 8 sets.

Fitness
Every other minute on the minute x 8 (15min):
3 Power Cleans + 2 Power Jerks or Push Presses

You can bail the first Power Cleans, but cycle the shoulder-to-overhead. Start light and add weight as appropriate across the 8 sets.

Post loads to comments.
Exposure 5 of 8

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Partner WOD
With one partner working at a time, complete the following for time:
100 Deadlifts 95/65
50 Thrusters 95/65
50 Pull-Ups
100 Burpee-Box Jumps 24/20

Break up the movements however you and your partner wish. Baller status for doing the first three movements only once, i.e., breaking them up into only 1 set for each partner (if you can do them fast that way). Be sure to stand all the way up on these light Deadlifts.

Post time, Rx, and Partner to comments.

Throwback Thursday: Ray F. crosses the finish line as his fellow CFSBKers cheer at last year’s Murph Day. Have you signed up yet?

Murph Day 2016: Sign Up Today!

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

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Yesterday’s Whiteboard: Squat / Deadlift | Row, Double-Unders, Run
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Back Squat / Deadlift

Performance
3 x 8

Add weight to last week’s work weight. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s work weight.

Deadlift

1 x 6

Warm up and perform one heavy (and perfect) set of 6 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 5 of 8
_____________________

For Time:
1000m Row
100 Double-Unders
800m Run

The run is one lap (starting towards 4th Ave.) + 4th and back. Scale Double-Unders to 50 attempts + makes or 300 Single-Unders if your dubs are a work in progress.

Post time and Rx to comments.

Coach David and Rickke M. at CrossFit Jääkarhu in Austin, TX. Read on for David’s reflections on the trip

Reps & Sets Abroad: Some Thoughts on CrossFit and Travel

By David Osorio

An important aspect of CrossFit that often seems to go unnoticed is the fact that it offers a readymade community pretty much everywhere you go. Traveling to Paris, France or Austin, Texas? There will be a gym there full of like-minded people that you can hang out with. Moving to Rome, Italy or Rome, Georgia? It’s a safe bet that you’ll be able to find an affiliate that will make your new home feel more like, well, home.

I recently traveled to Austin and wanted to check out some affiliates. First I dropped into CrossFit Central. I got there a little early, so the owner Jeremy let me do some Power Cleans and Push Jerks at their Central Athlete facility with some other folks who were training. Afterwards, I took the 4:30 group class back in the CrossFit Central building. We started with some line drills then a 15 minute EMOM of three gymnastics skills: Hollow Holds, Ring Dips, and Handstands. We finished a metcon called “Waterfall” which consisted of running, Burpees, Kettlebell Swings, and Double-Unders. CrossFit Central is an OG affiliate that has been around at least as long as CFSBK, so Jeremy and I chatted about the evolution of things and a little bit about their history. As an affiliate owner, I’m always interested in talking to other coaches and owners about their journey. CFC had a nice vibe and everyone was very welcoming. Running in that Texas heat is no joke!

I also had the opportunity to drop into CrossFit Jääkarhu as well! It was a huge space with leveled classes and lots of equipment, including some slugs from the CrossFit Games. We did some line drills, then an every-other-minute-on-the-minute workout of heavy Clean and Jerks for 7 sets. The class finished with “Diane,” which I PRd at 7:4 1doing strict Handstand Push-Ups! CFJ had a nice mixture of a relaxed atmosphere and a well-organized class. I stayed for about 30 minutes after class to talk to a few of the coaches about what it’s  like to have just opened 18 months ago, how they do leveled programming, and how they use their space. They have a successful team and a big competative element, but they also have plenty of programing for beginners and intermediates. They run seperate classes for their “Fitness,” “Sport,” and “Competition” programs, often at the same time in different parts of their massive gym. I really liked the vibe of this gym and highly recommend it!

I can’t think of another fitness pursuit or activity that offers this kind of global community. Most people don’t have the luxury of being able travel to a place where they don’t know anyone and still be able to easily train with people who share the same ethos. CrossFit has, of course, exploded over the past few years, so we’re at the point where you can go to almost any major city in the world and check out an affiliate. The people there will almost always be really welcoming and just as stoked to meet you, and it’s enlightening to see how other people in other parts of the country/world express the CrossFit culture. It’s a rare thing and something worth taking advantage of!

Have you dropped into another affiliate while traveling? If so, what was it like? Any advice for first-timers? Don’t forget to log your experience in our Travel Gym Recommendations section!

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Ashley T.’s first Squat attempt at this past Sunday’s Starting Strength Program Total

• First, the bad news: Erin M. is moving to Maui. We’ll miss you, Erin! Now some good news: her going away party is this Friday night at 9:00pm at Royal Palms. Stop by and bid her farewell!

Register Now For Starting Strength Program

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday May 23rd – Friday July 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 24th – Sunday July 17th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday May 23rd – Wednesday July 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 23rd – Wednesday July 13th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday May 23rd – Thursday July 14th

Each cycle will culminate in a CrossFit Total on Sunday, July 17th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

________________
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