Fitness:
Clean Pull + Clean & Jerk
Read up on how and why to clean pull as well as some demonstrational videos. Good stuff!

Performance:
Clean & Jerk 80-90%x1x3-5
Clean Pull 110%x3x3

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With one partner working at a time:

AMRAP 20 Minutes:
5 Deadlifts 225/155lbs
10 Box Jump-Overs 24″/20″
15 Wall Ball Shots 20#/10′, 14#/9′

In workouts like this, where there is a built in rest period, the intention is to sprint through each round. Attempt to do everything unbroken. During your rest, intentionally try to bring your breathing and heart rates down to normal as quickly as possible. Standing tall, and taking gradually slower bearths will help.

Post time and Rx to comments.

Steph, Brenden, Alex, Joe and Andrew after yesterdays Potown Throwdown at Poughkeepsie CrossFit yesterday! You can see the full results here.

Announcements

• Did you miss the doggie meet up yesterday? Check out a clip on our instagram account!
• We had no RSVPs for Kids Club today so it’s cancelled! CrossFit Preschool is still on for 10am.

Introducing: Anti-Gravity: An hour-long gymnastics strength, skill, and conditioning class with Coaches Noah and Arturo 

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 (starting this Tuesday, July 21st)
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.

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Bob Ross Remixed, Happy Little Clouds PBS 
This toddler is actually scary good at snatching his plastic barbell
What the hell is your “QL” and how do you mobilize it. CrossFit Invictus

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.

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Fitness
10 Rounds For Time:
20 Double-Unders or 50 Single-Unders
5 Burpees
5 Chest-to-Bar Pull-Ups 

Performance
5 Rounds For Time:
50 Double-Unders
10 Burpees
5 Muscle-Ups 

Post time and Rx to comments.

6am Faithfuls Brad D. and Michael A. went on vacation together recently and took this adorbs photo at CrossFit Nantucket. Please always send your travel photos to Kate, our blog’s managing editor (Katharine [at] CrossFitSouthBrooklyn.com), so we can post them and share your adventures! 

• THE PALEO POTLUCK HAS BEEN MOVED TO TOMORROW DUE TO RAIN. All details remain the same—from 12pm to 4pm (or later…). Enter the park near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here. 

News and Notes 

• Andrew S., Steph M., Alex N., Brendan N. and Joe W. are representing CFSBK at the Powtown Throwdown at Poughkeepsie CrossFit today! They will complete four workouts including a two-mile run, 1RM clean and jerk, a chipper, and a couplet. Send good vibes their way! Good luck, team!
• Speaking of Kate (hi, it’s me here!), starting tomorrow, I’m taking my first real vacation from the blog since I started in April of 2014, and Coach David will be running it through the end of July. Please forgive him for his endearing typos and strange formatting choices. I am also away for the month of August, but will still manage the blog remotely. I will miss you guys, but I’ll be following along on here! <3
• Happy birthday, Tori P. and Megan R.!

How You Can Spend Your Saturday With CFSBK…

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery at 11am and noon today with Coach David.
• Open gym from 2-4pm.
• A Doggie Play Date from 2-3:30pm. More details here.

Strength Cycle Starts on Monday—and There’s Still Space For You to Get Hella Strong!

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

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Got Rhythm? Take This Test!
HOW TO: Double-Unders, Stop Tripping on the Rope! WODPrep 

ICYMI, here’s the latest video from Inside the Affiliate, called “How to Properly Spot the Bench Press!”

There’s Still Time to Sign Up For CrossFit 718’s Summer Games Event!

CrossFit 718’s Summer Games Event is happening next Saturday, July 25th and registration closes TONIGHT! This is a partner event with scaled and Rx-ed divisions. The workouts can be found here. 

Currently, the following teams from CFSBK are registered to compete:   

Team Foxes
Coach MeLo & Alex B.
Coach Whit & Brendan N.
Lauren S. & Alex N.
Coach K HarpZ & Jay M.   

Matt Katz is still looking for a partner! Email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com to get more details!

What Are You Doing Tomorrow?

• Let your doggie have a Doggie Play Date from 2-3:30pm! More details here.
• Join us for a Paleo Potluck in Prospect Park from 12pm to 4pm (or later…). Enter the park  near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here. 
• Check out Threes Brewing this weekend! Threes offers our members happy hour pricing… all the time! Happy hour is $1 off draught and well drinks. Just show your scan card with the CFSBK logo! 

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Nike’s New Motto: Just Whine Baby Eat to Perform
Experts Urge Sparing Use of Nonaspirin Painkillers The New York Times 

Fitness: Snatch Pull + Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Fitness and Performance: 3 x 5 Linear Progression 
Add 5-10 lbs to last week.

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Performance

“Mini Eva”

3 Rounds For Time:
400m Run
30 Kettlebell Swings 72/52
30 Pull-Ups 

Fitness
3 Rounds For Time:
400m Run
2x
15 Kettlebell Swings
10 Pull-Ups or Ring Rows

Post time and Rx to comments.

Check out CFSBK Super Couple Mike and Janelle B’s CrossFit faces. Who wore it better?

• Happy birthday, Dan G. and Celine D.!

CFSBK’s Doggie Play Date Is This Saturday…

Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance! 

What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608

Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.

…And So Is the Paleo Potluck in Prospect Park!

Mary M. is organizing a Paleo/Whole30 Potluck and Play Date in Prospect Park on Saturday, July 18th, from 12pm to 4pm. We won’t have access to the grills, but if anyone would like to generously bring their grill, Mary is happy to pick up charcoals! Just shoot her an email or leave a note on the event page.

When: Saturday, July 18, 12pm to 4pm (or later…)
Where: The space near 15th Street North, off the 15th Street/Prospect Park train station (F/G)
Bring: Foods/drinks/blankets/ice/coolers/a volleyball net/etc. + gear for playing or sunbathing in the park! 

RSVP and post on the event page what you’re bringing!

If you have any questions, email marymazilo [at] gmail.com.

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Taylor Swift CrossFit Parody POPSUGAR 
Find Inner Fu*king Peace With This Profanity-Filled Guided Meditation Fast Company