In teams of two with one partner working at a time perform the following:

As Many Rounds As Possible In 25 minutes of:
400m Run
5 Power Cleans 185/125
5 Front Squats 185/125
5 Shoulder to Overhead 185/125

Post rounds completed, partner and Rx to comments.

Liz and James go Overhead

• Don’t forget that the CSA Meat, Veggie, Egg and Flower pick ups are TODAY from 6-8:30pm!

Coaching Position at CrossFit Columbia Street

Columbia Street CrossFit seeks Coaching Intern with the potential to move onto a long-term Coaching Role. Candidate must be upbeat, have a positive attitude, cheers for others, have considerable CrossFit experience and the desire to keep learning. Level 1 certification is not required but is a plus. Please submit your resume with a short blurb on why you want to be a CrossFit Coach to: Nate(AT)columbiastreetcrossfit.com.

Whitney Hubbard Teaching at Bend and Bloom

Whitney H. is substitute teaching some yoga classes two blocks from CFSBK on Saturdays this month:

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Stars, Gold, Dung Beetles and Us NYT
Why The World Is Awesome, 60 Facts
FreeD, The Future of Sports Replays
Proof on why you shouldn’t make the PAIN FACE: Introducing conscious awareness to facial expressions.

Benson being a Gooooood Booyyyyyyy
We love when you bring your Dogs to the gym. We LOVE it. That being said, there are a few guidelines to consider. If your dog bites, jumps on people or they cry/bark while you take class then we kindly ask that you do not bring them to the gym. Barking or crying dogs especially can be create a very abrasive distraction to the ongoing classes. Thanks!

• There is NO Active Recovery Today while Coach Fox is in Florida!

Zen Planner Reminder

If you recieved an email from Jess about switching to Zen Planner you MUST TAKE CARE OF IT ASAP. Once you get that email your current membership is inactive and we’re officially broken up. Don’t make us stalk you, just take the 5 minutes to reactivate your membership on the new system!

Other Stuff We Sell

We sell a few other things beyond shirts and memberships. Check out the list below and see if you can’t benefit from picking up one of these items.

Becoming a Supple Leopard: $30
The Ultimate Guide to Resolving Pain, Preventing Injury and Optimizing Athletic Performance. Dr. Kelly Starrett’s textbook on how to perform all the movements we do at CrossFit, a template for understanding movement restrictions and tons of mobilizations you can do to help get you into better positions and increase performance. 400 pages with full color photos. 

Lacrosse Balls: $2
You have no excuses to not own at LEAST one lacross ball. This is the “fine brush” in your mobilization tool box.  There are countless ways to inflict some soft tissue love (hate) on yourself with these guys. Great for sore muscles, adhesions and general stiffness.

Fish Oil: $25
Balance out your Omegas, decrease inflammation, defeat your enemies and look better naked. Nuff said.

Private Training: Variable
People often consider themselves to be either a group class member OR someone that does Personal Training.  Group class members should consider some once off or even semi regular private training to develop skills, trouble shoot movement issues and understand how to accomplish their goals. On top of our packages, we also offer 1/2 hour sessions for $55 and single hour sessions for $90. 
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We want to host another Movie Night. Post suggestions to comments!

5 Rounds for load and times:
Bench Press, heavy 5
250m Row

Work up to a heavy 5 on the Bench Press. If you think you’ve got room, go up each round. That being said, don’t go to failure on any set. Spotters are a must. Each row should be all out. Move quickly to the erg but don’t freak out about transition time, rest as needed after the row.

Post each Bench weight and 250m interval time to comments.

Meghan runs an 800m, Cheneve is hot on her tail.

• We’re 4 days into the new month. Post your short term goals to comments AND the goals board at the gym. 
• Editor Wanted: David is looking for an editor to help proof read some writing on a semi-regular basis. (about 2-4 times per month). Compensation would be handled through a % discount on group membership depending on total work load. Please email David(AT)CrossFitSouthBrooklyn.com if you’re interested.

Crush Week!

We’ll be hitting some more challenging WODs from today through Sunday before shifting into Back Off week. Use the next 5 workouts to really challenge yourself both mentally and physically. Try a slightly harder version of movements, attempt rep schemes and weights than you’ve not done before and see what happens. As always, prioritize movement quality, but even if scaling up slows you down a little this week, test drive some new territory. To read about the mental side of this week, read, “Zen and the Art of Crush Week“
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Designing “The Pig” with Rob Orlando CrossFit Games
Spirit of the Games Award: Kristen Clever CrossFit Games

Fitness: 1×5 across
Pick things up and put them down.

Performance: 5/3/1 “1 week“
75%x5, 85%x3, 95%x1+

Post loads to comments.
e6/6
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For Time:
800m Run
21 Toes to Bar
550m Run
15 Toes to Bar
400m Run
9 Toes to Bar

Substitute Knees To Elbows or 50-40-30 Sit-ups in Lieu of Toes To Bars.

Post time and Rx to comments.

Congratulations to Team SBK on a great showing yesterday at CrossFit Queens!

Sign Up To Get Strong with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it’s pretty badass.

This program will involve the following:
-Small group training designed to increase your competency with the lifts.
-Consistent and repeated exposure to the powerlifts along a linear progression of weight
-Short and intense complementary conditioning workouts.
-Group discussions on lifting topics
-New PR’s

Strength Intensive-A Cycle-Novice
3 classes per week
August 12-October 4
Monday, Wednesday at 7pm, Friday at 6pm
(2 spaces left)

Strength Intensive-B Cycle-Intermediate
3 classes per week
August 13-October 6
Tuesday, Thursday at 7pm, Sunday at 10am
(7 spaces left)

Strength Intensive-C Cycle-Morning Novice
2 classes per week
August 12-October 2
Monday and Wednesday 6:30am
(6 spaces left)

Strength Intensive-D Cycle Continuing Ed
2 classes per week
August 12-October 2
Monday, Wednesday at 6pm.
SOLD OUT!
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“I Want to Be” Campaign Puts New Spin on Recycling [Video] Greatist
Artist Kyle Bean’s impressive portfolio

Fitness: 3×5 Across
Perform your final Low Bar Back Squat exposure for this cycle. Calculate your total work

Performance: 5/3/1 1 week
75%x5, 85%x3, 95%x1+

or 70%x3x3

Post loads to comments.
e12/12
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Perform 5 Intervals of
Row 250 meters

Rest about 2:00 between intervals.

Post each time to comments.

Wall Ball, Where It Pays To Be Tall

• There is NO ACTIVE RECOVERY today.
• Happy Rowing to everyone attending Coach Nick’s Rowing Seminar from 2-4pm today!
• Happy Birthday, Joel Wertheimer!
• Want to get Really Strong? Sign up for one of our upcoming Strength Cycles with Coach Jeremy. To register your slot, check out the online store listings under  “Strength Cycle” Slots are going fast!

Subway Series Event 1 Today

Good luck to Team CFSBK who will be taking on “Ladder DT” at CrossFit Queens today. Anyone who wants to come cheer on the team can meet up with some of the competitors outside the church on the corner of 4th Ave and Pacific at 11:45am.

We currently have three slots open now since Whitney Hubbard, Julian Vincour and Steph Paddock can’t make it. To sign up, please email sam(AT)crossfitvirtuosity.com

Team CFSBK
Jen Stopka
Marian Lai
Rickke Mananzala
Mike Fiore
Ryan Flynn
Todd Cavallo
Zach Hodge
Steve Pokk
Alan Lynch
Daniel Fitzpatrick

Oly Videos

You can also check out the videos CT Weightlifting put up from the recent meet. Below is a link to the youtube and the time stamps where the lifts happen.

DO Snatch: 4:48, 5:35 (first attempt missing)
DO Clean and Jerk 12:04
Clean and Jerk Video 2: 2:08, 10:04

Jake Snatch 1: 7:25, 11:30
Jake Snatch 2: 0:17
Jake Clean and Jerk: 0:45, 6:11, 8:09
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Kendrick Farris Does Isabel