Front Squat

Performance: Low Intensity, 65-70% x 7 x 4
Heavier than your last Low Intensity exposure. 
Fitness: 3 x 3 Linear Progression 
Heavier than last week’s 3 x 5. Next week is a 1RM test.

Exposure 7/8
Post loads to comments.
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AMRAP 5 Minutes:
50 Double-Unders
20 Wall Balls 20/10, 14/9

Rest 2 Minutes

AMRAP 5 Minutes:
25 Double-Unders
10 Wall Balls 14/10, 10/9

Post rounds and Rx to comments.

All the wall balls in 608!

Thanksgiving Schedule Changes 

Saturday (11/28):
CANCELLED: 8am, Yoga for Athletes, Active Recovery

Sunday (11/29):
CANCELLED: Active Recovery

Join the Global Climate March TOMORROW!

Tomorrow at 2pm, millions of people across the planet will take to the streets on the eve of the UN Climate Talks in Paris to demand bold, urgent action on the climate crisis. To support this massive mobilization, the People’s Climate Movement is hosting a virtual climate march where thousands will send in photos or messages about why they want action on climate to make sure world leaders hear us. 

Whether you’re able to join in the streets, or if you just want to support from home, we need your voice. Get more information about the March here, or check out the NYC Facebook page.

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When Some Go To Church, Others Go to CrossFit The New York Times
Americapox: The Missing Plague CGP Grey
Come Dance With Me (longboard dancing through the streets of Cologne!!) VeyVey Films 

Another way to use the wall ball racks in 597, from the Art Show last Saturday. We’re still digging the art of Inna Aizenshtein, a fellow CrossFitter from CrossFit Virtuosity (pictured above). Many of you already saw her work (and even bought some of her pieces!), but check out more of her stuff on her website.

Thanksgiving Schedule Changes 

Today, Friday (11/27): 
ON: 10am, 11am, 12pm, Open Gym 5:30-8pm
CANCELLED: 6am, 7am, 8am, CrossFit Kids

Saturday (11/28):
CANCELLED: 8am, Yoga for Athletes, Active Recovery

Sunday (11/29):
CANCELLED: Active Recovery

Join the Global Climate March this Sunday, November 29th at 2pm!

On Sunday, November 29th at 2pm, millions of people across the planet will take to the streets on the eve of the UN Climate Talks in Paris to demand bold, urgent action on the climate crisis. To support this massive mobilization, the People’s Climate Movement is hosting a virtual climate march where thousands will send in photos or messages about why they want action on climate to make sure world leaders hear us. 

Whether you’re able to join in the streets, or if you just want to support from home, we need your voice. Get more information about the March here, or check out the NYC Facebook page.

_____________________ 
Photographing Veterans Back From War The New York Times 

Clean and Jerk

Work up to something heavier than you’ll use for today’s metcon.

Exposure 7/8
Post loads to comments
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Partner WOD:
1000m Row
10 Rounds of “DT“
1000m Row

Partners can complete the rows however desired, but must alternate full rounds of “DT.”

One round of DT is:

15 Deadlifts 155/105
9 Hang Power Cleans
6 Jerks

Post time and Rx to comments.

Mirko and Ozzy wish you a Happy Turkey Day, or whatever holiday you happen to be celebrating!

• Constance’s segment on CBS News will re-air this morning around 8-8:30am! Tune in and show your friends and families the gym you work out in!

Thanksgiving Schedule Changes 

Thursday (11/26) THANKSGIVING: 
ON: 8am, 9am, 10am
CANCELLED: 6am, 7am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class

Friday (11/27): 
ON: 10am, 11am, 12pm, Open Gym 5:30-8pm
CANCELLED: 6am, 7am, 8am, CrossFit Kids

Saturday (11/28):
CANCELLED: 8am, Yoga for Athletes, Active Recovery

Sunday (11/29):
CANCELLED: Active Recovery

CFSBK Is Thankful For You!

We’ve posted this as an Athlete of the Month article, however the language and sentiment keeps being appropriate. We coaches would like to honor you all, and this is the forum to do it in. You come to Degraw Street from near and far, even spending up to an hour on a bike or subway to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do “shifts” at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people.

SBKers are YOUR people… You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you “get it.” You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you. Happy Thanksgiving!

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We turned off the comments today so you can turn off your devices and spend time with people you love!

Back Squat

Performance: Low Intensity, 65-70% x 7 x 4 
Add a few pounds to the last low intensity exposure. 
Fitness: 3 x 3 Linear Progression 
Heavier than last week’s 3 x 5. Next week is a 1RM test.

Exposure 7/8
Post loads to comments.
_____________________ 

“Dumbbell Fran”

21-15-9 Reps for Time:
Dumbbell Thrusters
Pull-Ups

Suggested Rx load on the DBs is 45# for guys and 35# for gals. Scale as necessary so that the sets can be done largely unbroken. If large volume pull ups will slow you down to sets of 2-3 then consider the following version of today’s WOD…

5 Rounds for Time:
9 Dumbbell Thrusters
9 Pull-Ups

Sub bands or ring rows as necessary

Post time and Rx to comments.

Jimin S. warming up his snatch. We loved all your comments on Monday! Track back there to read a bunch of members discuss their relationship to this oft-elusive/glorious/intricate lift. 

• Photos from the Art Show are up in our Flickr account. Check ’em out, and see what it looks like when a CrossFit gym is transformed into an art gallery/dance space!
• Constance’s segment on CBS News will re-air on Thanksgiving (tomorrow) around 8-8:30am! Tune in and show your friends and families the gym you work out in!

Thanksgiving Schedule Changes 

Wednesday (11/25): 
ON: 6am, 7am, 8am, 10am, 12pm 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, CrossFit Kids

Thursday (11/26) THANKSGIVING: 
ON: 8am, 9am, 10am
CANCELLED: 6am, 7am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class

Friday (11/27): 
ON: 10am, 11am, 12pm, Open Gym 5:30-8pm
CANCELLED: 6am, 7am, 8am, CrossFit Kids

Saturday (11/28):
CANCELLED: 8am, Yoga for Athletes, Active Recovery

Sunday (11/29):
CANCELLED: Active Recovery

Our Coat + Canned Food + Book Drive Ends Today! Bring Your Donations!

We’re combining our coat and can drive with a book drive this year. To keep it simple our collection dates for coats and cans and books (children, to be specific) are going to run from November 15 – 25. Please bring all donations to the Front Desk.

New York Cares Coat Drive 
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. We are only collecting coats at this time.  

City Harvest Canned Food Drive 
CFSBK is collecting canned foods to help stock NYC’s food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

Reading Partners Children’s Book Drive
Reading Partners is a national nonprofit organization that trains students from low-income schools to be confident readers and they need more books! Bring your your gently used children’s books to CFSBK for the Reading Partners Book drive. These books benefit struggling readers from kindergarten to the 4th grade. We’ll post a flyer on the bulletin board with author and title suggestions, please donate new or gently used books only.

_____________________
This Woman Is Better Than You at Picking Up Chicks
How to Cook a Perfect Thanksgiving Turkey 

Snickers prepping her hip for the flexion and external rotation necessary to get deep into a squat. Check out some more hip flossing tricks from Kelly Starrett’s MobilityWOD. 

Thanksgiving Schedule Changes 

Wednesday (11/25): 
ON: 6am, 7am, 8am, 10am, 12pm 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, CrossFit Kids

Thursday (11/26) THANKSGIVING: 
ON: 8am, 9am, 10am
CANCELLED: 6am, 7am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class

Friday (11/27): 
ON: 10am, 11am, 12pm, Open Gym 5:30-8pm
CANCELLED: 6am, 7am, 8am, CrossFit Kids

Saturday (11/28):
CANCELLED: 8am, Yoga for Athletes, Active Recovery

Sunday (11/29):
CANCELLED: Active Recovery 

Our Coat + Canned Food + Book Drive Ends Tomorrow! Bring Your Donations!

We’re combining our coat and can drive with a book drive this year. To keep it simple our collection dates for coats and cans and books (children, to be specific) are going to run from November 15 – 25. Please bring all donations to the Front Desk.

New York Cares Coat Drive 
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. We are only collecting coats at this time.  

City Harvest Canned Food Drive 
CFSBK is collecting canned foods to help stock NYC’s food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

Reading Partners Children’s Book Drive
Reading Partners is a national nonprofit organization that trains students from low-income schools to be confident readers and they need more books! Bring your your gently used children’s books to CFSBK for the Reading Partners Book drive. These books benefit struggling readers from kindergarten to the 4th grade. We’ll post a flyer on the bulletin board with author and title suggestions, please donate new or gently used books only.

_____________________ 
Adele goes undercover as Adele impersonator, pranks actual Adele impersonators Mashable