Back Squat/Front Squat 

Performance
Heavy: Back Squat 82.5% x 1 x 2, Front Squat 82.5% x 1 x 2
*Numbers based off recent 1RM. 

Fitness
Back Squat: 2 x 4, Front Squat 2 x 4 
*Use same load at Exposure 1. 

Post loads to comments.
Exposure 3/16
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Every Minute on the Minute, For 15 Minutes:
1. 12 Burpees
2. 12 Pull-Ups
3. 12 Calorie Row

Perform the required reps as fast as possible and rest the remainder of the minute until transitioning to the next movement. Scale the number of reps/cals as required as to get them done no later than the 40 second mark of each minute. 

Post reps per minute and Rx to comments.

When teaching multiple classes, often with new people, writing everyone’s name down during the QOD helps the coaches learn new people’s names and reinforce long-term recollection. CFSBK: Where everyone knows your name!

TOMORROW (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours 

Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids 
Open Gym is CANCELLED 

Saturday (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes 

Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

2016 Look Feel Perform Better Challenge Check List

Are you participating in the 2016 Look Feel Perform Better Challenge? Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Buy-in of $30 cash, given to Front Desk staff. 
• Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
• Perform the Test WOD and record your results. This WOD will be programmed on December 30th, but can easily be performed on your own at Open Gym.
• Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
• Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. 

Have You Ordered Your 2016 Dog Calendar Yet?

The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.

_____________________ 
Unclimbable SB Nation 

Dylan taking on handstand push-ups

• CONGRATS to Jason K. and Rosa M. on their new beautiful baby girl! Eloise Kenner was born on December 14th weighing 6lb 4oz, at 18 inches long! Check out these pictures in our Flickr account! We love our CFSBK babies!

Check Out Pilates with KH (a.k.a. Cage) at 7:30pm Tonight!

Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way! The Pilates Method can be great “accessory work” for a Crossfitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly. Come join Kristin Hoesl (KH) in CFSBK’s first ever weekly Pilates class. We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning. So if any of this sounds intriguing to you, come drop in on!

Schedule: Tuesday nights at 7:30pm upstairs in the CFSBK Annex
Price: Individual classes and 5-packs can be purchased here, or you can use your regular CrossFit group class membership to attend 

Learn more about KH in our interview with her, called “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“

Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours 

Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids 
Open Gym is CANCELLED 

Saturday (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes 

Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

_____________________ 
Checking in with the Guy Who’s Eaten Nothing But Red Meat for the Last Seven Years Vice 

Shoulder-to-Overhead 

1 Press + 2 Push Press + 3 Push Jerk
Work up to a max for the day on the complex. Practice efficient re-racking of the barbell from overhead. Catching and moving directly into the next jerk is the ideal. 

Post loads to comments.
_____________________ 

30-20-10 Reps For Time:
Push Presses 115/75
AbMat Sit-Ups
Double-Unders 

The Push Press weight should be light enough for you to cycle efficiently, 2-3 sets for the 30, 1-2 for the 20, and unbroken for the 10. Perform the sit ups on a soft surface and with momentum. Sub for Double Unders is 15-10-5 Attempts/Makes.

Post time and Rx to comments.

Coach MeLo mid-(bench)press

Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours 

Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids 
Open Gym is CANCELLED 

Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

Want to Work at the Front Desk?? 

CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym.

On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule: 

Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

_____________________
Is Mast Brothers a Hoax? Vanity Fair
Cool Things in Slow Motion 

Clean

Performance
15 minutes, Every Minute on the Minute:
1-2 Kipping Muscle-Ups
3 Hang Power Cleans 135/95

Fitness
15 minutes, Every Minute on the Minute: 
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk (as heavy as possible)

Post work and Rx to comments.
Exposure 1/8

David, in an excellent front rack position

TONIGHT (12/20):
Open Gym is CANCELLED. 

Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours 

Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids 
Open Gym is CANCELLED 

Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool

Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours

Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only 

Check Out Anti-Gravity at 2pm Today! (or Tuesdays at 7:30pm)

Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.

The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance. 

When: Tuesdays at 7:30PM and Sundays at 2PM 
Cost: This counts as a regular group class

Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.

Email Noah [at] CrossFitSouthBrooklyn.com or Arturo [at] CrossFitSouthBrooklyn.comwith any questions!

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An Unbelievable Story of Rape The Marshall Project 

Back Squat/Front Squat 

Performance
Heavy: Back Squat 50%x 8-12 x 2, Front Squat 50% x 8-12 x 2

This is 50% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.  

Fitness
Back Squat: 2 x 3, Front Squat 2 x 3 

Load is 90% of what you used on Wednesday’s first exposure of the cycle.

Post loads to comments.
Exposure 2/16
_____________________ 

Alternating with Partner for 15 minutes:
10 Toes-to-Bar or Hanging Knee Raises
10 Push-Ups
10 Kettlebell Swings 32/20

Post rounds and Rx to comments.

Coach Whitney leading an evening class through movement prep

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
• SCHEDULE UPDATES: Open Gym is CANCELLED tomorrow night.

Have You Ordered Your 2016 Dog Calendar Yet?

The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.

_____________________ 
16-Year-Old Sprints Right Into Professional Track The New York Times
Cormac McCarthy’s Verison of ‘Home Alone‘ The Awl