Fitness
Back Squat: 3 x 5
Heavier than last week’s set of 8. 
Exposure 5/8 

Performance
Low Intensity
Back Squat: 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last Low Intensity day. 
Exposure 9/16 

Post loads to comments.
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For Time:
15 Overhead Squats 135/95
30 Calorie Row
15 Overhead Squats 

Rest 5 Minutes

For Time:
50 Double-Unders
40 Toes-to-Bar
50 Double-Unders  

The OHS should be a medium-heavy load that you may do unbroken for the first round. Full snatches count as reps. Scale load as necessary. Sub for 50 doubles is 20 attempts. If you don’t have toes-to-bar, sub hanging knee raises.

Post time/s and Rx to comments.

Hollywood mid-flight at AntiGravity, where you too can learn how to fly! Check it out on Sundays at 2pm and Tuesdays at 7:30pm. AntiGravity focuses 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. Learn more here. | Photo by Thomas H.

• There are still spots left for Fight Gone Bad, so we’re extending the deadline for you to register. We only keep repping this out because it’s bascially the coolest day of the year at CFSBK, and we don’t want you to miss out. Read more here, sign up here. 
• We are open for any and all donations for FGB prizes! If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. Thanks to everyone who has already contacted us about being a sponsor, we love you!

Run/Walk a 5K to Raise Money for Miles for Midwives

Colleen M.’s sister is on the board of the organization Miles for Midwives, and they are raising money through a 5K race to improve maternity care and community wellness. The organization does a great job of educating and providing resources for maternity health and healthy childbirth.

The 5K is October 3, 2015 at 10:00 followed by a Community Birth and Wellness Fair.

The entry fee is $25.00 for an individual and $10.00 for a child. Learn more here.

Come Check Out the Strength Cycle Total Today at 2pm

Coach Jeremy’s and Coach Margie’s Strength Cyclers will wrap up their eight-week cycle today starting at 2pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Scale As Needed Episode 2 FloSports 
Politics and the English Language George Orwell 

Clean and Jerk

Take 10 minutes to warm up a bit beyond your clean and jerk weight for the WOD.

Post loads to comments.

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30 Rounds For Time:
1 Clean and Jerk 185/125
3 Burpees

The barbell is meant to be medium-heavy. A weight that you can power clean and then push jerk early, maybe split jerk later on as the reps pile up. Scale as appropriate.   

Post time and Rx to comments.

A weekend class warming up their clean and jerk

• 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!
• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we’re nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.
• Cruise Director Mare L. is having a farewell party at Threes Brewing (who graciously offers all CFSBK members Happy Hour pricing 24/7), from 1pm after class until around 4pm tomorrow. She would love for any and all to join her!

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Here’s How You Can Help the Refugees Flooding Into Europe Fast Company 
7 Super Fit Women (Ages 66 to 97) Who Will Inspire You to Get Off Your Butt Now Mind Body Green 

Please Join Us in Bidding Farewel to Our Beloved Cruise Director Mare L.

A Note from Coach David
We’re so fortunate to have some pretty incredible people come through CFSBK and Mare is no exception. Mare has been a staple of the community for years now, she was May 2013’s Athlete of the Month, and when she came on as our Cruise Director to help create fun events, everyone won. She applied her neurotic attention to detail, professionalism, and most importantly, genuine motivation to everything she did.

With Mare’s assistance, we were able to put on a bunch of great events like stand-up paddleboarding, meditation classes, bike repair classes, movie nights, ice-skating, hiking… This list goes on (and goes on below!). Needless to say, we’re sorry to see her and Jun head to Seattle, but are excited for her their new adventure. We wish them well and can’t thank Mare enough for all the memorable and meaningful experiences she helped facilitate for the community.

A Note from Mare L.
I came to CrossFit South Brooklyn five years ago as I was facing a new reality—my body was slowing down as it inched ever more closer towards 40, I found myself single when everyone else wasn’t (or so it seemed), and my father had passed away, suddenly and mysteriously. I was simply looking for variety and something to distract me from my overwhelming grief, but little did I know that entering through the CFSBK gate would be so meaningful in navigating these new waters. 

CFSBK’s dynamic group of coaches and thoughtful programming have not only gifted me with a new definition of fitness and strength, but also a sense of empowerment that I never had felt before. I felt confident with my new muscles, especially the round posterior that formed from my formerly Flat Asian Ass, and I proudly added a photo of my Tough Titsday squat to my online dating profile. I am also so appreciative of the TFBA (Total Fucking Badass), yet un-intimidating community David has fostered—one that refreshed my Brooklyn roots with honest friendships and lots of laughs. I feel honored to have had the opportunity to be CFSBK’s Cruise Director for the last year and a half and play a role in David’s never-ending quest in cultivating this special hub. CFSBK is truly unique and I will miss you all!                 

Huge thanks to Mare L. who planned and actively organized almost all of these events last year: 

Pre-2014 Look Feel Perform Better Challenge potluck
Ice skating
Photo portraits with Bekka P.
Mario Kart tourney
C.R.A.S.H.-B.’s road trip
Post-2014 Look Feel Perform Better Challenge potluck
Snowshoe trip
UFC Fight Night
Meditation workshops
Bike repair class
Fish cooking class
Clothing and book swap
Brooklyn Half Marathon post-race party
Movie night
CrossFit Regionals viewings
Memorial Day “Murph”
Foraging class in Prospect Park
Dog adoption event
Dog training class
Standup paddleboarding trip
Co-WOD with Crow Hill CrossFit
Climbing classes at Brooklyn Boulders
Roller skating adventure
Fight Gone Bad 2014
The Brooklyn Community Foundation Get Down event 

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Tribute in Light Captures Grief and Joy of 9/11 Anniversary The New York Times 

Mare is having a farewell party at Threes Brewing (who graciously offers all CFSBK members Happy Hour pricing 24/7), from 1pm after class until around 4pm tomorrow. She would love for any and all to join her!

Snatch: 5 attempts between 80-90% of your best recent snatch
Not a 1RM day. Goal is zero misses. If you have a tendency to recover by walking forward then sit in the catch for a few seconds before standing. 

Exposure 5/8
Post loads to comments.
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5 Rounds Not For Time, or 20 minutes:
5 each side, Contra-lateral Overhead Reverse Dumbbell Lunges, as heavy as possible 
10 Supine Ring Rows (or as challenging as possible) 
25 Hollow Rocks 

Post rounds and Rx to comments.

Look at all the side-splitting fun you could stand to lose by not participating in Fight Gone Bad! REGISTER NOW | Photos from last year’s event by Dan R., Asta F., and Susan P.

PSYCH! You Still Have Time to Join the FGB Madness! 

There are still a spots left for Fight Gone Bad, so we’re extending the deadline for you to register. We only keep repping this out because it’s bascially the coolest day of the year at CFSBK, and we don’t want you to miss out. Read more here, sign up here. 

Check out some comments from last year’s participants…

FGB was amazing. It’s amazing to have discovered a healthy, dedicated, and compassionate community. I’m so impressed by the amount the gym raised that will go directly to our own community and the neighborhoods that need the investment the most. I’d recommend this gym to anyone in a heartbeat. —Allie B.

FGB was a ton of fun. I did better than I was expecting to (246 reps) and the camaraderie and good vibes in the gym throughout the day was great to experience. Well done and thanks for putting together such a great event! –Shawn

(my first) FGB was SO fun!! so many good vibes! thanks to everyone for making it such! despite in going in such the first heat in a relatively empty gym, so happy to have had some cheerleaders (including my awesome judge, kate r.) and my awesome team! did it RX’d despite my looming cold and woke up not feeling so hot! happy to be resting right now!!! –Cam

Rowing turned out to be my biggest FGB improvement this year over last with a round of CRASH-B’s under my belt. … Seriously, it was a very fun day — congrats to all of my Badger teammates, Hayley, Jun, Noah, Josh and Sarah, you guys were all fantastic! And thanks to everyone who made it such a success again this year! –Amanda Mc.

FGB was awesome. I’m so happy I’m feeling healthy and was able to participate this year. I’m very impressed with everyone’s performance yesterday, so many big PRs! It’s nice to have a benchmark like this every year to see how far we’ve come. I even surprised myself. –Coach K Harpz

FGB was a blast as always. It’s really cool to be in the middle of everyone while there’s a great energy flowing around. Thanks to my fellow Vatos for throwing down with me. –Coach Fox

My first and it was a lot of fun. Definitely an intense workout. I loved the gathering of the entire CFSBK community and it’s nice to see lots of new faces I don’t know because we work out at opposite ends of the day. Thanks to everyone involved for the great organization. I’m looking forwarding to seeing my score tomorrow. The one surprise of the day was figuring out at the end that Fox was in costume. –Elliott

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Spitfire Athlete Pro: Strength Training App for Women 

Did you participate in Fight Gone Bad 2015? If you’ve competed in a previous FGB, tell us about your experience!

Performance:
High Intensity
Back Squat 85-70% x 3 x 2
Front Squat 85-70% x 3 x 2
Add a few pounds to your last high intensity day.

Exposure 8/16 

Fitness:
Front Squat 3 x 5
Add a few pounds to your 3 x 8 exposure last week. 
Exposure 5/8

Post loads to comments.
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AMRAP 15 Minutes:
30 Russian Kettlebell Swings 72/53
200m Run
10 Handstand Push-Ups

Scale the HSPU to 1 or 2 AbMats, or scale some volume as necessary. The intention is to do the 10 reps in one or two sets. Sub 3 Wall Walks with a :05 Hold at the top if you can not perform the handstand push up.

Post rounds and Rx to comments.

Kathleen R. from CrossFit Virtuosity at our Subway Series event | Photo by Ewan B.

CFSBK Kids Club Night: Saturday, September 26^th from 6pm-9pm

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 

When: Saturday, September 26^th from 6 PM -9 PM

Who: Kids ages 3-12, parents can stay if they want or go out on the town. 

Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

Join the 2015 Fight Gone Bad Fun! 

There are still spots open for Fight Gone Bad. Learn more here, and register here. 

We are open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. 

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 $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. 

What are you waiting for? 

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Man Suddenly Regretting Asking To Be Taken Seriously By Peers