3 Rounds For Time of:
Run 400m 
12 Deadlifts
8 Hang Power Cleans
4 Push Presses

Choose one of the following options for load.
A: 155/105
B: 135/95
C: 115/75
D: 95/65
E: 75/45

Post time and Rx to comments.

What a class at CFSBK looked like 5 years ago

CFSBK is 5 Years Old!

Time certainly flys when you’re having fun. Come celebrate our gym and community on Saturday, November 3rd as we host a little shindig to commemorate us turining 5.  We’ll have food, drinks and lots of fun planned for you guys as well as a retrospect into the history of our gym and plans for the future.

MEAT CSA MEMBERS!  Give the farm your feedback – take the online survey!

Work Up to a Heavy 10 on the Low Bar Back Squat. 
You only get 1 attempt at a heavy 10.

Post loads to comments.
Conjugate exposure 5/6
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5 Rounds of:
Row 250m
10 Strict Pull-Ups or Chin Ups

Get off the Erg and head directly to the pull-up bar.  Try to go unbroken or with minmial sets on the pull-ups. Rest as needed between attempts.

Post best/worst Row times and how many unbroken pull-up sets you performed.

Zach H at the Civilian Milititary Combine!

How to Fundraise For Fight Gone Bad

Step 1: Make sure you’ve created your account on Crowdrise.
Step 2: Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done.  They’ve granted a variety of artistic, agricultural, environmental, social and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.  Here is a quick list of ALL their grants
Step 3: Write a short email to your friends, family and colleagues. Compose a standard message that everyone will get and then personalize each email with a quick intro. You might include examples of grants that the person you’re emailing would appreciate.  You could also.. CALL! a relative and discuss what you’re doing.  After a week or two, follow up with the people who haven’t donated, many people respond after that second nudge.
Step 4: Post to the social media outlet of your choice. Easy peasy!
Step 5: Lead by example.  Either start your donating efforts with a donation to your own fund or coordinate between you and your team to donate to each other.

To see all the FGB registered teams and how they’re doing check out our page!

The Brooklyn Community Projects Series

We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!

Elders Share The Arts

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Do you have any tips on fundraising? If so, let us know what worked for you.
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Global Bacon Shortage “Unavoidable” HuffPo
Are liquid carbohydrates evolutionarily novel? Hunt Gather Love
For Weight Loss, Less Exercise May Be More NYT
Can Food Make You Fit? Eades
The Abercrombie Workout: Abercrombie and Fitch Models Strategic Muscle Building

Thanks to Joy M for photographing this weekend’s CrossFit Total!
To see the entire album, click here!

MEAT CSA MEMBERS!  Give the farm your feedback – take the online survey!

Fight Gone Bad 26 days away

Team Captains, all of you recieved an email yeterday detailing what you guys need to do. Below is a summerized reminder of the tasks at hand:

1) Create your Team on Crowdrise (overdue)
2) Invite your teammates to join your team on crowdrise (overdue)
3) Decide on a Team Name (overdue)
4) Decide tshirt options (deadline 10/1)

5) Organize any practices/gatherings/happy hours/costume making parties (ongoing)
6) Determine which teammate will start at each station (deadline 10/20)
7) RAISE FUNDS! (ongoing though the last day to donate will be on 10/20)

So far we’ve raised $1,700! That’s about enough to have funded the following program:

Description: BAM Dance Africa nine-session, arts residency focused on indigenous African dance and music how these traditional art forms inspired contemporary music and dance styles popular among inner-city adolescents.

Fitness: 3-4 Warm-Up sets then 1×5 Work Sets
5lbs heavier than last week

Performance: Work up to a heavy Triple

Post loads to comments.
DL e5/6 compare 3RM to 8.27.12
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As Many Rounds as Possible In 6 Minutes of:
15 Burpees
35 Double Unders

If you don’t have double unders, perform :30 of double under attempts.

Post rounds to comments.

See you at the Baby Muster

CFSBK Baby Army Muster and Picnic

CFSBK parents! You’re awesome! Your kids are cute! We should hang out more often. Come join us for a CFSBK Baby Army Muster and Picnic on Saturday, October 13th at 1:15pm. Let’s all get to know each other better and watch our cute little ones roll/toddle/run around on gym mats. And, of course, plot baby army world domination.

Babies and children, parents and parents-to-be, friends and pets welcome. We’ll have some fresh fruit for everyone, and you’re welcome to bring some snacks to share if you like.

RSVP to organizer extraordinaire Erica N at erica.nofi(AT)gmail.com

The Brooklyn Community Projects Series

We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!

Monday Trivia Questions

1. Where is the Sea of Tranquility located?
2. This region was a kingdom of Czechoslovakia until the 15th century, when it passed to Hungary and then to the Hapsburgs. It became the core of the new state of Czechoslovakia in 1918. Today the name can refer to certain artistic intellectuals.
3. How many whole numbers between 100 and 400 contain the digit 2? … not how many 2’s are there…
4. What is the basic, general difference between libel and slander?
5. This American actress of the silent film era starred in sensational, highly publicized films such as Cleopatra (1917) and Salome (1918). Who was she?

As always, no researching allowed. If you know the answers post to comments, even if someone else already answered and you didn’t read it yet! Lets see who the CFSBK smarties are.

Stage 1: Relay Race
For 15 minutes, run as many alternating laps as possible with a partner around the block. Each full lap around the block is 1 point. There is a strict 15 minute cap after which we’ll transition to Stage 2.

Stage 2: Shoulder to Overhead
In 10 minutes, find a best shoulder to overhead. Partners have to alternate attempts and should work as a cohesive unit communicating weight changes and time management. Use the guide below to see what style you’ll be performing.

Performance: 1RM Push or Split Jerk
Fitness: 2RM Push Press, Make the intent to learn how to move heavy loads off your shoulders using your legs.

Post partner, points and best load overhead to comments.

Coaches McDowell and Josh do an afternoon WOD

Book Club Today

CFSBK Book Club Meeting at 5pm at Pacific Standard

CrossFit Total Today

Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle today at 1:00pm. The following lifters will be testing the last 8 weeks of training as they attempt 1RMs in the Back Squat, Press and Deadlift. All are welcome to come by and cheer on the lifters.  Rumor has it we’ll be seeing our Back Squat leaderboard change up after today!

Roster:
Avi S
Kabir S
Cloyde M
Santee D
Laurent G
Max S
Susan C
Dan E
Deepak T
David T
Dave B
Rob I
Michele K
Mel L
Rahsaan C

C.R.A.S.H-B’s Info Session Today

Is the erg your friend, or your enemy? Either way, compete at the world’s biggest indoor rowing competition, CRASH-Bs, in late February, and make the erg your bitch – or at least your frenemy. Coach Nick is going to train athletes from now through CRASH-Bs using a program modeled on his training for the Olympic Team. Participants will learn proper technique and race prep strategies, and improve their stamina. If you’re interested, join Nick for a brief meeting this today at 1:15 to learn more. RSVP to nick [at] crossfitsouthbrooklyn [dot] org, or just show up!