Fitness: 3 x 5 Linear Progression 
Add 1-5 pounds to last week’s exposure.

Performance: 5/3/1, 5 Week, 65%x5/75%x5/85%x5+
INCREASE TRAINING MAX BY 5 POUNDS. 

Post loads to comments.
e4/8
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Fitness
3 Rounds For Time:
400m Run
15 Push Press 

Performance
For Time:
550m Run
21 Shoulder to Overhead 115/75
400m Run
15 Shoulder to Overhead
270m Run
9 Shoulder to Overhead

Post time and Rx to comments.

Henry and Hunter sharing a tender moment at OG on Friday

Want to Go Horseback Riding?

Cruise Director Mare L. wants to know if you’re interested in a horseback riding day trip on Sunday, July 12 in the Hudson Valley.

What: Beginner-friendly one hour trail ride in the Hudson Valley preceded by a half-hour riding tutorial, guided by Netherwood Acres
When: Sunday, July 12
Cost: $95

Email Mare [at] CrossFitSouthBrooklyn.com by TOMORROW if you are interested and please let her know if you have a car/can drive.

REGISTER NOW FOR THE 2015 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the fifth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 2nd, 9am: CrossFit Queens
Sunday, August 9th, 12pm: CrossFit Virtuosity
Sunday, August 16th, 12pm: CrossFit Long Island City
Sunday, August 23th, 12pm: CrossFit South Brooklyn 

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE

If you have questions about the Subway Series, email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com.

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Allied Force Rookie
Reddit is an Incubator of Hate Buzzfeed News

Fitness: Halting Clean Deadlift + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Performance: 2 Clean Pulls + Mid Hang Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Post loads to comments.
e3/8
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Team Chipper

In teams of 3 with one partner working at a time, complete the following for time:
100 Box Jumps 24/20″
150 Kettlebell Swings 24/35#
200 Sit Ups
250 Double-Unders 

Partition the work however desired.

Post time and Rx to comments.

Because we didn’t mention it on the blog yesterday, we’ll take today to celebrate what a momentous day June 26, 2015 was! We are so proud of the Supreme Court ruling and want to congratulate all the couples who can now fully express their love in our great country! 

News and Notes

• Want to work out at 9am and bring your kids? Now you can, with CFSBK Kids Club, every Sunday at 9am.
• Active Recovery is on at 11am with Coach Fox.
• The Fifth Annual Subway Series is coming for us this August. If you’re interested, register ASAP, because spots will sell out very soon.

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Supreme Court Ruling Makes Same-Sex Marriage a Right Nationwide The New York Times
Change the Tune, a remake of the 1971 “Hilltop” Coca-Cola ad 

Fitness: 3 x 3 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: 3 x 3 Linear Progression
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e3/8
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“Cindy”

AMRAP, 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Compare to 10.5.2014, 6.26.2014, and  10.31.2013

Post rounds and Rx to comments.

Evan getting it in outside

News and Notes 

• Lots of new LOST AND FOUND items. Guys, there’s some cute stuff in there. Get it before we give it away! 
• Happy birthday to our favorite special snowflake, Stella Z.!

Bend, Stretch, and Mobilize This Morning, and Get Your Open Gym On This Afternoon

• Yoga for Athletes with Coach Whitney is at 10am.
• Active Recovery is at 11am and noon today with Coach David.
• Can’t make one of our morning classes today? We’re now offering open gym hours on Saturdays from 2-4pm. 

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Never Rip Your Hands at CrossFit Men’s Journal 

Coach David visited Crossfit Medis on his last day of vacation in Stockholm, Sweden. He had a great class at this small gym with good coaching and a great crew. He recommends them for a drop-in if you’re in the area, and he will write a full review soon. 

This Week at CFSBK in Review

1. The showers and plumbing are back up and working at 608. David made a bad joke and posted a photo of the carnage it took to get things back in shape on Instagram. Thanks for your patience, and enjoy some cold showers!

2. The Fifth Annual Subway Series is coming for us this August. If you’re interested, register ASAP, because spots will sell out very soon. Check out Asta F.’s insane photos from the event at CFSBK last year to get hyped.

3. Mary M. is starting a Whole30 in July, and is also organizing a potluck on July 18th in Prospect Park. Even if you’re not uber Paleo, you should still come. And if you’re that person, you should bring alcohol. And probably a beach ball.

4. Dude, horseback riding. Interested in a riding day trip involving horses on Sunday, July 12 in the Hudson Valley? It’s beginner-friendly if you’re not already friendly with odd-toed ungulate mammals and costs $95. Email Mare [at] CrossFitSouthBrooklyn.com by next Tuesday if you want in.

5. Sean “Diddy” Combs recently tried to assault someone with a kettlebell. What’s even funnier than that was previous Athlete of the Month Matt C.’s response to our blog QOD on Wednesday about how else one might repurpose CrossFit equipment. He wrote: “I think the weight vests double pretty efficiently as bullet proof vests. Sometimes I wear my weight vest around town to run errands and I find myself thinking, “Go ahead roof top sniper. Take your best shot. You will be sadly disappointed when I get back up and dust myself off.”

6. Thomas H. snapped some sweet action shots of past Athlete of the Month Michael C. Also, Thomas used to work as a professional sports photographer. Point, CFSBK.

7. So many of you were born this week! HBD to all we missed, and here’s a friendly PSA: If you don’t get a birthday shout-out on the blog, it’s because you haven’t shared your birthday with the Front Desk. We do not have mysterious psychic powers that tell us when you were born. We want to know this information, and if in return, you would like us to know this information, please tell our friendly folks at the Front Desk the day on which you entered the world.

8. There are many upcoming competitions! Check out Tuesday’s post to learn more, and our event page for the Starting Strength Fall Classic, which is close to selling out.

9. JJ is in Hawaii (so we should feel bad for all the ugly things she’s been forced to look at) and she wrote some recommendations for gyms in our Travel Gym Recommendations forum. If you’ve been traveling recently, you should write one, too! 

10. Alona K. got her first chin-up! Congrats, Alona! 

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Supreme Court of the United States Slip Opinion, Obergefell v. Hodges 
BODY FUZION  

Fitness: Halting Snatch Deadlift + Mid Hang Snatch + Overhead Squat
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Performance: 2 Snatch Pulls + 1 Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Post loads to comments.
e3/8
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Overhead Squat: 3 x 3
Jerks okay to get the bar overhead. Aim to do these at 100% of your best snatch. Use your snatch width grip. 

Post loads to comments.

Coach David demo-ing a lava-rock-jumping move for our CrossFit Kids. DO, we miss you!

• Happy birthday, Michael B. and Scott K.! 

Register Today For the Starting Strength Fall Classic

This is the second annual Strength Meet put together by Starting Strength. On the weekend of October 24, 2015, nine Starting Strength gyms across the US and Canada will host meets contesting the Squat, Press, and Deadlift. CrossFit Gantry will be hosting in NYC. Not only will you compete against lifters in your own area, but results will be compared to lifters across all 9 sites.

Top female and male lifters will win a spot at a Starting Strength seminar, a $900 value. 

Where: CrossFit Gantry, LIC
When: October 25, 2015 8:30am-5pm

REGISTER HERE

Everyone is welcome and spots will fill up fast, so sign up soon! If you are also interested in competing as a CFSBK team member, contact Margie [at] CrossFitSouthBrooklyn.com.

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CrossFit and the Chinese Buffet: How Whole30 Changed My Life SunHerald 
Mary Oliver’s Cancer Poem, “The Fourth Sign of the Zodiac” On Being