EMOM For 16 Minutes:
Even: 1 Snatch
Start at 70% and go up a few pounds each rep if it’s moving well.
Odd: 5-7 Tempo Ring Dips, Tempo Ring Push-Ups, or Tempo Push-Ups
2-2-X-2 Tempo (2 sec down, 2 sec hold bottom, explode up, 2 sec hold top) 

Exposure 4/8
Post loads to comments.
_____________________ 

4 Round For Time:
45 Double-Unders
30 Squats
15 Burpees
Rest 1:00 

Sub for double-unders is 20 attempts/makes.

Post rounds and Rx to comments.

Coach David often asks Coach MeLo to pick him up. You should ask her to pick you up too, it feels nice | Photo by Thomas H.

• SAVE THE DATE: Do you like to dance, drink, and raise money at the same time? On October 24 from 8pm to midnight, CFSBK is hosting BROOKLYN NOW’s second annual fundraiser. Learn more here!
• Happy belated birthday, John T. and Crystal C.! 

Upcoming Schedule Changes

• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. AR at 11am is also CANCELLED this Saturday (9/5).
• Kids Club at 9am is CANCELLED this Sunday (9/6).
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day (9/7). Please note the changes to the morning and evening classes:
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

Check Out CrossFit Teens at CrossFit South Brooklyn!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?

CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Dates/Times
Summer: Monday/Wednesday at 3:30
Fall: TBD

Cost
1x/Week: $120/Month
2x/Week: $200/Month
10 Class Punch Card: $325
Drop In: $35 

REGISTER HERE

_____________________ 
We asked this QOD on the blog around this time back in 2009, but we’re asking again: what is your all-time favorite book? 

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 6/16 

Fitness:
Front Squat 3 x 8
Add a few pounds to your 3 x 8 exposure last week. 
Exposure 4/8

Post loads to comments.
_____________________ 

5 Rounds Not For Time, or 25 Minutes:
5-5-3-3-1 Press
100m Farmer’s Carry, as heavy as possible 
300m Recovery Row

Work up to a heavy single on the press. Perform the carries as heavy as possible, almost to 3rd ave and back. Row the 300s easy at around 18s/m. 

Post Rx to comments.

Brendan B. just wrapped his first ever Hood to Coast, a 200-mile relay race from Mt. Hood to the coast of Oregon. Each member of a 12-person team takes on three legs total and you run through the night. His goal was to hit splits of 7:25 (5.46 miles) / 7:35 (5.06 miles) / 8:10 (7.72 miles) for the race. He wound up hitting 6:56 / 6:55 / 7:16. The shot of him above is right before he ran his second leg through a dusty trail at around 11pm. He used his SBK bandana to keep the breathing paths clear as he ran through it. The other is from his third leg just 20-miles or so off the coast.

Brendan wrote: “There is no doubt working out with CFSBK helped me not only beat my time goals and PRs, but was walking fresh as a daisy and ready to run some more the day after. Couldn’t be happier with my results and am pumped for my next race.”

We love seeing photos of your adventures—and hearing about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états! Send awesomeness to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com. 

Have You Signed Up For Fight Gone Bad Yet?!

The registration deadline is Monday, September 10. Learn more here, and register here. 

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 $60,000 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.

If you haven’t competed in this annual event yet, we promise it’s a good time–it’s actually most of our members favorite day of the year at the gym! Check out last year’s event and team photos to get a taste! (Bonus points if you find the photo of Coach Fox dressed like a cat.)

Upcoming Schedule Changes

• 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.  
• Active Recovery at 11am is CANCELLED this Saturday.
• Kids Club at 9am is CANCELLED this Sunday.
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

_____________________
The Insecurities of a Washed-Up Pro Wrestler The Atlantic 
Butterfly show at the American Museum of Natural History opens Saturday, September 5

KH (aka Cage), Coach Whit, Jenna J., and KMo have spent the past week hiking 35 miles on the Laugavegur Trail in Iceland. They survived (!!!) and are coming back to us tonight. Ask them about their adventures!

• FIGHT GONE BAD 2015: Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Have you signed up yet? The deadline is only 10 days away. REGISTER HERE!
• SCHEDULE UPDATE: Pilates is CANCELLED tonight.

Want to Model Your CrossFit Muscles?

Ewan B. (who took a bunch of great photos for us at the final Subway Series event) has a client that sells a fat burner, and they are looking for ripped athletes (male and female) with low body fat. Ewan is doing a casting, and needs athletes with the necessary physique. It’s a paying gig ($500) and he would need a signed model release. The shoot may be as soon as tomorrow, so have a flexible schedule! Email Ewan [at] ewanburns.com, and check out more of his work at www.ewanburns.com. 

_____________________ 
Breathing and Breath Control for Olympic Weightlifting Catalyst Athletics
The Science Of Why You Should Spend Your Money On Experiences, Not Things Fast Company

Bench Press

Performance: Low Intensity: 65-70% x 7 x 4
Add a few pounds to last week’s low intensity exposure.  

Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure. 
Exposure 4/8
_____________________ 

Deadlift

Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 5. Dead start, no touch-and-go. 

Exposure 4/8
Post loads to comments.
_____________________ 

For Time, 15-12-9-6-3:
Hang Power Cleans 115/75
Over the Bar Burpees

The power clean is meant to be light, something you might do unbroken.

Post time and Rx to comments.

Are you ready for Fight Gone Bad? REGISTER HERE!

Announcing Fight Gone Bad 2015!!!

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 $60,000 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.

Last year, we had 180 members participating and this year, we’re capping it at 200.  

The registration deadline is Monday, September 10, 2015.

REGISTER HERE

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 17th, 2015. First heat begins at 9am.  

What is Fight Gone Bad? 

Three rounds, AMRAP, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft 
Sumo Deadlift High Pulls, 75/55 lb
Box Jumps, 20″ box 
Push Presses, 75/55 pounds 
Row 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What if I can’t attend that Saturday, October 17?
Sign up anyway and select the option to be on Fight Gone Belated! We’ll do our best to coordinate a make-up date with those athletes that can’t attend so you can still participate in the fun. You’ll still get to create a team name, participate in fundraising, and get a FGB t-shirt!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of grantees; we’re sure you’ll find one or two not far from you!

Is there a fundraising minimum?  
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual and Team fundraisers!  

Okay, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 17th, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using CrowdRise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)

Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!   

So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And per usual, we’ll have some tasty adult beverages to enjoy!

Okay, I’m sold. Where do I register?
Sign up here for Fight Gone Bad 2015!

Once registration closes after September 17th, we send an email to request the following information: t-shirt size, your division (Rx or scaled), and whether you need to be on a Fight Gone Belated team. 

_____________________ 
Oliver Sacks Dies at 82; Neurologist and Author Explained the Brain’s Quirks The New York Times 

Fitness
Back Squat: 3 x 8
Heavier than last week. 
Exposure 3/8 

Performance
High Intensity
Back Squat: 85-90% x 3 x 2
Front Squat 85-90% x 3 x 2
Add a few pounds to your last High Intensity day. 
Exposure 5/16 

Post loads to comments.
_____________________ 

5 Rounds For Time:
400m Run
15 Chest-to-Bar Pull-Ups 

Sub regular pull-ups, banded pull-ups, or challenging ring rows as appropriate. Also consider scaling volume to perform a more challenging version of the pull-up. If chest-to-bar pull-ups are in your wheelhouse, scale up and perform 5 bar muscle-ups instead.

Post time and Rx to comments.

Another awesome shot by Ewan B. from last Sunday’s Subway Series event

• Happy birthday, Lisa C. and Matthew C.! 

Schedule Changes

• The following class is CANCELLED next week: Pilates on Tuesday, 9/1
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
  • 6:30pm
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm
  • 4:30pm
  • 5:30pm

Three Ways to Spice Up Your Sunday CFSBK Life

• Active Recovery at 11am. This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Want to learn more? We wrote a detailed article about this class on Coach David’s blog, Inside The Affililiate, called “Running an Active Recovery Class.”
• AntiGravity at 2pm (and Tuesdays at 7:30pm). The class 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. 
• Open Gym from 6-8pm. CFSBK has been offering Open Gym hours for a few years now, as an opportunity for members to perform some independent programming, while a coach monitors training. We now offer an Open Gym membership option and extended hours just for athletes who would like to use our facilities and equipment to do their own programming and training independent of group classes.

_____________________
The Paleozoic Diet Lucky Peach
NASA’s Next Horizon in Space The New York Times