Coach Jeremy overseeing Jude’s warm-ups during Strength Cycle on Friday

• Happy birthday, Evan M. and JBails!!!

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

• Coach Nick and his family are spending July and August in Montana, and are looking for a subletter for their apartment. Get more details here, and share them with people who might be interested!
• Brendan is looking for a developer with proficiency in Backbone.js. Get more details here.
• Allie B. wrote about her recent experience at CrossFit Acadia in Ellsworth, Maine. 
• Shawn T. wrote about CrossFit Palm Springs in (you guessed it!) Palm Springs, California. 

Have a service you want to share with CFSBK’s community, or a need you think one of us could meet? Or stuff you want to give away/animals in need of adoption/tickets for sale/etc.? Post in CFSBK’s Classifieds! Our members have found apartments, pets, and jobs through our forum. 

Visited a new affiliate while traveling recently, or forgot to write one up from past travels? Post a recommendation (or friendly warning) now!

CrossFit Kids Started Yesterday, and There’s Still Space to Sign Up!

CrossFit Kids combines the camaraderie and physical fitness of an adult class scaled down to an age appropriate and fun version for kids. During our launch, we will be offering two programs: CrossFit Preschool for children aged 3-5 and CrossFit Kids for children aged 6-8. A few notes about signing up: 

• This is a set registration, meaning your kids must attend the day and time for which you sign them up. 
• You are paying for four weeks of programming up front (think about it as similar to Strength Cycle). So if you purchase one day per week, your kid can come the day for which you’ve signed them up. Twice a week means they come to both days.
• So, you DO NOT need to RSVP for class. You just need to register in advance for the appropriate session/s.  

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

REGISTER HERE

Schedule:

Preschool classes (3 – 5 years):
Wednesdays at 3:30pm
Sundays at 10am 

Kids classes (6 – 8 years):
Mondays at 4:30pm
Wednesdays at 4:30pm 

Pricing:

Non-members:
1x/week – $120
2x/week – $200 

Members:
1x/week – $102
2x/week – $170 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________
Innovative LSU Gymnast Leaves Unique Mark on Gymnastics CBS News

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week’s exposure. 

Performance: 3 x 8
Add about 5% to last week’s exposure. Should be at or near 70%.

Post loads to comments.
e3/8
_____________________

For Time:
1000m Row
50 Burpees
75 Kettlebell Swings 

Post time and Rx to comments.

CFSBK (Jay, Francine, Morit, and Dan) representing at the Starting Strength Seminar this weekend!  

• Happy birthday, Andrew U.! And happy belated birthday to Jayson S. and Kristen T.!
• There’s a new post over on Coach David’s blog Inside the Affiliate that is intended to help coaches cue athletes in fixing their push-ups. Check it out: “How to Fix the Push-Up“!

Introducing our NEW Vegetable/Fruit/Egg CSA: Common Hands Farm 

We’re thrilled to announce that we are offering a new veg/fruit/egg CSA in partnership with Brooklyn Boulders. Their provider, Common Hands Farm, will accept members from CFSBK starting immediately. The CSA begins in June. A rep from the farm will be at CFSBK on Wednesday from 6-8:30pm to meet members, answer questions, and sign folks up on the spot.

Pickups will be Tuesdays 6-8pm at Brooklyn Boulders starting June 2. 

Common Hands offers full and half shares, so you have lots of options:  

Full vegetable shares (weekly June-November) are $615
Half vegetable shares (every other week) are $375

Full fruit and egg shares (weekly mid-June-November) are $280
Half fruit and egg shares (every other week) are $140

*Fruit shares consist of seasonal berries and tree fruit, some grown at CHF and some outsourced from other local Hudson Valley farms.

*Currently there are no “fruit only” or “egg only” options. 

Common Hands allows you to pay in one installment (PayPal or check) or two installments (check only.)

To see the options and pricing on their website, visit this page and select “NYC” under “Choose share options below.” As with all our CSAs, registration, payment and fulfillment is handled by the farm, not the gym.

Visit their CSA sign-up page to register; the deadline for this season is May 15.

Questions? Email Michele at mignyc [at] gmail.com.

CrossFit Kids Launches Today (and There’s Still Space to Sign Up)!

CrossFit Kids combines the camaraderie and physical fitness of an adult class scaled down to an age appropriate and fun version for kids. During our launch, we will be offering two programs: CrossFit Preschool for children aged 3-5 and CrossFit Kids for children aged 6-8. A few notes about signing up: 

• This is a set registration, meaning your kids must attend the day and time for which you sign them up. 
• You are paying for four weeks of programming up front (think about it as similar to Strength Cycle). So if you purchase one day per week, your kid can come the day for which you’ve signed them up. Twice a week means they come to both days.
• So, you DO NOT need to RSVP for class. You just need to register in advance for the appropriate session/s.  

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

REGISTER HERE

Schedule:

Preschool classes (3 – 5 years):
Wednesdays at 3:30pm
Sundays at 10am 

Kids classes (6 – 8 years):
Mondays at 4:30pm
Wednesdays at 4:30pm 

Pricing:

Non-members:
1x/week – $120
2x/week – $200 

Members:
1x/week – $102
2x/week – $170 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________
How to Become a Better Person The School of Life 

Fitness: 1 Snatch EMOM 10 Minutes
Use 90% of your heavy triple from last week

Performance: Snatch Pull + Hang Snatch + Snatch Balance
Work up to a medium load on the complex

Post loads to comments.
e2/8
_____________________

With one partner working at a time, complete 4 Rounds each for time of:
12 Kipping Pull-Ups or Ring Rows
8 Overhead Squats, 135/95
400m Run

Post time and Rx to comments.

Scott Panchik and Noah Ohlsen do WOD 150128

Wondering Where to Go This Weekend?

We’re hosting the Starting Strength Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Sunday (4/19):

597: Starting Strength Seminar 8am-7pm
608: Normal Group Classes 8-2pm | Open Gym 6-8pm | Teaser | Gymnastics with Ken
Annex: 9am Kids Club | Strength Cycle | 11am Active Recovery is CANCELED
_____________________
What It Takes to Get to the 2015 CrossFit Regionals
Sam Briggs Does 30 Muscle-Ups in 3:03 CrossFit
Mr. Div

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

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but light enough to not be a true 5RM until at least a few weeks into the cycle. Then, drop weight and perform a heavy set of 5 front squats. Add about 5-10 pounds to last week’s exposure. 

Post loads to comments.
e2/8
_____________________

As Many Rounds as Possible in 7 Minutes:
3-6-9-12-15-18-21…
Add 3 Reps per round of:
Dumbbell Hang Power Clean
Burpees

Post reps and Rx to comments.

Coach JB getting swole at open gym last night

Wondering Where to Go This Weekend?

We’re hosting the Starting Strength Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Saturday (4/18):

597: Starting Strength Seminar 8am-8pm
608: Normal Group Classes 8-2pm | Comp Class 2-4:30pm
Annex: 10am Yoga is on | 11am and noon Active Recovery are CANCELED 

Sunday (4/19):

597: Starting Strength Seminar 8am-7pm
608: Normal Group Classes 8-2pm | Open Gym 6-8pm | Teaser | Gymnastics with Ken
Annex: 9am Kids Club is on | Strength Cycle | 11am Active Recovery is CANCELED

_____________________ 
See Art Now: 50 New York Art Galleries to Visit This Weekend The New York Times 

Regionals for the 2015 CrossFit Games begin in exactly one month! If you want to geek out about it, get more details here.

• Happy birthday, Yoshi S.!

Wondering Where to Go This Weekend?

We’re hosting the Starting Strength Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Friday Evening (4/17):

All morning classes will run as normal. 

597: Starting Strength Seminar 5-9pm
608: Open Gym 5:30-8pm | Strength Cycle

Saturday (4/18):

597: Starting Strength Seminar 8am-8pm
608: Normal Group Classes 8-2pm | Comp Class 2-4:30pm
Annex: 10am Yoga | 11am and noon Active Recovery are CANCELED 

Sunday (4/19):

597: Starting Strength Seminar 8am-7pm
608: Normal Group Classes 8-2pm | Open Gym 6-8pm | Teaser | Gymnastics with Ken
Annex: 9am Kids Club | Strength Cycle | 11am Active Recovery is CANCELED

Friendly Friday Reminders

• FISH. For those of you who love local, wild-caught fish delivered straight to your favorite place on earth (aka CFSBK): Our former fish supplier left the CSA business, so we’ve found a potential new partner: Big City Fish Share. We posted deets about it on Wednesday, but if you’re INTERESTED, or have questions, please email Michele at mignyc [at] gmail.com TODAY.
• OLYMPIC LIFTING. For those of you who want to crush your Olympic lifts at 7am (or noon, or in the evening): Coach Frankie Murray is introducing a new 7am cycle, which starts on April 27th. Details here!
• ACTIVE RECOVERY IS CANCELED. For those of you who enjoy getting supple and loose-limbed on the weekends: AR is CANCELED this weekend, on both Saturday and Sunday due to the Starting Strength Seminar, but check out Yoga for Athletes at 10am on Saturday instead!
• CHILDREN. For those of you with kids who might enjoy some CrossFit action: We’re launching CrossFit Kids and CrossFit Preschool NEXT WEEK, and registration spots are filling up fast. Details here! 

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Centuries of Italian History Are Unearthed in Quest to Fix Toilet The New York Times (not The Onion)
Daniyar Ismayilov Snatching 156kg