Fitness: 3 x 5 Linear Progression 
Add 2.5 to 5 lbs to last week. 

Performance: 80% x 4  x 4, then 82.5% x 4 x 4
Rest two minutes between sets. 

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Fitness
For Time:
800m Run
40 Dumbell Reverse Lunges (use about 45% BW)
400m Run

800m Run
40 OHS 75/55
400m Run

• CFSBKer Juno D.’s friend Jane Seymour is the photo director at Men’s Fitness and is looking for real people to participate in a photo shoot. Participants can be male or female, any age, and need to be in great shape. If you’re interested, email a photo of yourself to mfcrossfit [at] gmail.com and share a few sentences about why you do CrossFit. 
• There is a new article over Coach DO’s blog Inside the Affiliate called “The Organic Affiliate Growth Model.” Check it out to learn a bit more about CFSBK’s story. 
• CFSBK Movie Night returns THIS Friday, May 16th at 8:15pm after Open Gym. We’re screening Evil Dead and all Brooklyn CrossFit gyms are invited. RSVP over here! 
• Happy birthday, Michelle B., Rachel J., Peter M., Charmel, and belatedly to front desk super star Ava P.! 

Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Over 20 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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Happiest of Mother’s Day to all of our CFSBK moms! 

Fitness: Halting Clean Deadlift + Clean + Jerk
If you have a hard time organizing the pull off the floor, perform the clean from the mid-hang, after the halting clean deadlift. 

Performance: Clean and Jerk 1-1-1, then Power Clean + Hang Clean + Jerk 75% x (1+1+1) x 2
Work up to a heavy clean and jerk in three attempts, then perform two singles of the complex at 75% of today’s best lift.

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Front Squat

Fitness: 3 x 5 Linear Progression

Performance:  77.5% x 6 x 5
Rest two minutes between sets. You’re already pretty warmed up from the cleans, so use the lifting time wisely.  

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Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle tomorrow starting at 2:00pm. 20 lifters will be testing their 1RMs in the back squat, press and deadlift. All are welcome to come by and hang out. Get ready for some massive PRs!

Below is the roster of CFSBKers you can come cheer for: 

Uzef G.
Erica N.
Steve R.
Pablo R.
Nancy H.
Jay R.
Charlie R.
Serene K.
David C.
Sameer P.
Rachel Y.
Janelle B.
David D.
Joe M.
Ariel W.
Michelle
Deesha
Jacob G.
Josi S.
Murat A.
Lisa F. 

Tri-State Spartan Sprint Training Tomorrow at 8am

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Early Fitness Can Improve the Middle-Age Brain New York Times
Catching Cleans Catalyst Athletics
Improving the Clean through a Better Turnover Catalyst Athletics 
Faces and fortunes: What makes women attractive depends on how healthy the place they live is The Economist 

Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 26th. The first heat will start at 7:30am and a new heat will run every 45 mins. Everyone must sign up in advance.

“Murph”

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This WOD was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. The workout was one of Mike’s favorites and he’d named it “Body Armor.” It is referred to as “Murph” in honor of this focused warrior and great American, and this workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. 

1. Sign up for your heat here. PLEASE SIGN UP WITH FIRST AND LAST NAME!
2. We need volunteers to help out on the grill from 11am to 3pm. Email cfsbkfrontdesk [at] gmail.com with your availability and we’ll love you forever.
3. Through Herondale Farm, we are providing burgers and hot dogs for us and CFSBK will provide beer but we still need condiments, sides, salads, non-alcoholic beverages, and veggie options. Tell us in the comments on the event page what you can contribute!
4. If you are bringing any guests, tell us in the comments on the event page so we can plan accordingly for meat and beer.

Headstand Practice

EMOTM for 12 Minutes
a) 1/2/3 Muscle Ups
b) 1/2/3 Banded Muscle Ups on Low Rings
c) 5 Ring Dips + 5 Pull Ups

Choose one of the above options. The prescribed work should take about 20 seconds to get through so scale appropriately. 

Post total reps and rounds completed to comments.

• CFSBK’s softball team, Las Calaveras, has their third game tonight at the Red Hook ball fields. They are currently 1-1, and they’re pretty sure they won last week because they had an CFSBK fan section. Come cheer them on at 6:15pm! 

Coach Whitney’s ongoing Yoga for Athletes classes, designed and taught with the CrossFitter in mind, will allow you to start exactly where you are and build a foundation that supports your WODs, weightlifting, and overall quality of life. We’ll learn and practice basic postures, focusing on the alignment and action of the body. Through a variety of standing, seated, kneeling, prone/supine poses, and even some inversions, the whole body will be stretched, moved, challenged, and restored. With consistent yoga practice over time, you can expect to increase your balance, improve coordination, develop more range of motion, create control of your breath, and calm the mind. Learn more here.

All of our runners have been training so hard for the Brooklyn Half Marathon and we’re psyched to help them celebrate afterwards. The race is less than 10 days away, on Saturday, May 17. We’ll be honing in on Greenwood Park, a bar and beer garden in South Slope, for post-race ever-so-popular daytime drinking, starting at 12:30pm. We will have a few tables reserved. Spread the word amongst your family and friends! Head over to the event page to see our full list of runners.

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Another Solid Reason Not to Do a Mud-Obstacle Run The Atlantic
Handstand Push-ups with David Durante and Alessandra Pichelli CrossFit
Is “Bulletproof Coffee” all it’s cracked up to be? Precision Nutrition