3 Rounds of:
Farmer’s carry 130m
30 Hollow Rocks 
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Perform 2 Warm-Up and 3 Work sets of:
Dumbbell Bench Press 3×12

Post loads to comments.
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For Time:
Row 1500m
Run 1 Mile

Deesha Gets Ready To 1RM

Modified Schedule Today

Since we’re hosting the 3rd event in this years CF Subway Series, the gym will be hosting classes at 7:30am, 8:30am, 9:30am and 10:30am today. Additionally, Active Recovery will be cancelled.

Subway Series Event 3

CFSBK is proud to be hosting some of the best in the city today for the ongoing Subway Series competition. The workout is as follows:

In 15 Minutes:
Run 1 Mile
Then in the remaining time perform AMRAP
30 Wall Ball Shots 20lb,10′ / 14lb, 9′
30 Box Jumps 24″/20″

To see the full description, click here

The event starts at 12pm, all are encouraged to come spectactate and cheer on team SBK!
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Khalipa, Malleolo, Hobart and Fisher do The Barbell Bear, 2 reps On the Minute for 10 minutes at 225lbs

WHAT!? CFSBK Now has new key cards so you can scan in instead of manually signing in. These will keep a more accurate track of your membership activities.  Please get one at the front desk, they only take about :30 to set up!

• Check out the CFSBK Flickr Page to see some heavy lifting by Rob Is, CrossFitters being overhead squatted by other CrossFitters, and a variety of other pics from around the gym!
• Tomorrow is the last day to transfer your log books into the colored crates.  Log books left in the black crates will be recycled!
• Last chance to buy a brand new pair of Reebok Oly lifters for $175 at the front desk before we return them. Size 7.5

The Subway Series Tomorrow at CFSBK

We will have an augmented schedule tomorrow, Saturday, August 17 while we host the third event of the Subway Series!

Group classes will be held at
7:30am
8:30am
9:30am
and 10:30am only.
Additionally, there will be NO Active Recovery.

The event will get started at noon, and everyone is invited to come out in their Skull & Crossbones Tees to represent CFSBK, spectate, and cheer on all the athletes! This week’s WOD is:

In 15 Minutes
Run 1 Mile, and then in the remaning time
AMRAP
30 Wall Ball Shots
30 Box Jumps

We’ll need some more folks to help judge the competition and assist with scoring. Anyone interested should email David(at)crossfitsouthbrooklyn(dot)com.
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Shari Keener talks about overcoming her drug additctions with CrossFit and endurance training CrossFit

Overhead Squat

Take 15 Minutes to work up to a heavy triple.

Post loads to comments.
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4-5 Rounds NFT of:
5 Strict Chin-Ups
5-8 Parallette or Box Shoot throughs
Max Doubles in 1:00

There is a 20 minute cap on this work. Add weight to the chins if needed.

Greg G and Crystal C take flight

Rumman’s Thank You

CFSBK Spartan Race

CFSBK is sending a team to next year’s Spartan Sprint taking place at Tuxedo Ridge Ski Resort on Saturday, May 31, 2014.  This year, CFSBK sent 27 members and finished 77th out of the 760 teams registered!  We had such a blast that we went ahead and registered a team for 2014.  Here are the details:

• Date:  Saturday, May 31, 2014
• Time:  Register for any of the open heat times.  Spartan will group us all together the week of the race.
• Place:  Tuxedo Ridge Ski Resort
• Select Team Name:  Crossfit South Brooklyn
• Click on this link to receive a discount code for 15% off
• Early bird registration is $60 and runs until November 30 (there are discounts for military, first responders and students)

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The Sports Gene Considers The Root Of Athletic Success NYT

3 Rounds NFT of:
9e Rev Lunges
15 Push-Ups
21 Hollow Rocks
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Perform 4 Work Sets of the following Couplet:
Single Arm DB Press, heavy 8e
Bent Over DB Row, Heavy 12e

Limit your weight by your non-dominate arm.
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8 Rounds of:
6 Heavy Kettlebell Swings
6 Seated Box Jumps

Rest as needed between rounds. If you can easily clear a 30″ box from a seated position, decrease the box height and add some light dumbbells in your hands.

Just a few dudes getting their erg sprints on

Next Cycle Template

Below is the template for what you’ll be seeing for the next 6 weeks of programming starting on Monday. The following template will be very different that what many of you have seen over the past few months. Our goals are to incorporate more gymnstics based strength work, increase your overal work capacity and continue and expand our work on the olympic lifts.

Monday

• Inversion Strength: Develop strength and familiarity with being upside down on your hands. We’ll cover everything from Handstand Push-Ups to basic wall walks. Programming will gradually increase in difficulty and be split between fitness and performance.
• Short WOD or NFT Assistance Work

Wednesday

• Heavier, medium length time domain WOD.

Thursday

• Snatches
• Back Squats
• DIY Cash Out

Saturday

• Longer Duration WOD

Sunday

• Cleans
• Front Squats
• DIY Cash Out

Post thoughts to comments.
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Top 10 Old Time Strongwomen Physical Culturist

“Worm” doesn’t crawl… she RUNS!

• Happy Birthday, Jen S!

The Subway Series Continues!

We will have an augmented schedule this coming Saturday, August 17 while we host the third event of the Subway Series! Group classes will be held at 7:30am, 8:30am, 9:30am, and 10:30am only. Additionally, there will be NO Active Recovery. The event will get started at noon, and everyone is invited to come out in their Skull & Crossbones Tees to represent CFSBK, spectate, and cheer on all the athletes!

We’ll need some folks to help judge the competition and assist with scoring. Anyone interested should email David(at)crossfitsouthbrooklyn(dot)com.

Got Shoes?

Need some killer lifting shoes in your life? Get a good look at these Reebok Crossfit Lifter Plus shoes (Men’s size 7.5). David is selling them at cost

Feeling Crushed?

Ongoing Yoga for Athletes class with Whitney H. starts tomorrow (Wednesday) morning!

What:    Yoga for Athletes with Whitney H.

Where:  CrossFit South Brooklyn!

When:   Wednesdays & Fridays (ongoing, weekly classes; starting Wed, Aug 14)

              9:15AM-10:15AM

Pricing:  Drop-In: $18

      5-Class Card: $80 ($16/class)

      10-Class Card: $150 ($15/class)

Class is open to CFSBK members and non-members.

Please pay in person with cash or credit; there are no online sign-ups.

Please note there will be NO classes on Wed 8/28, Fri 8/30, or Wed 9/4 while Whitney is out of town.

Do you consider yourself too tight or too inexperienced to do yoga? These ongoing Yoga for Athletes classes, designed and taught with the CrossFitter in mind, will focus on the fundamentals. We’ll develop body awareness, learn basic postures, workshop key alignment principles, and incorporate a focus on our breath to create the foundations of a yoga practice to complement our WODs and weightlifting. If you are looking to increase range of motion and flexibility, discover more take-home (or take-to-work!) methods of active recovery, and de-stress your body and mind, these classes are for you. Folks with previous yoga experience are encouraged to attend, as modifications and variations will be provided for all levels.