This is what we’re thankful for

Happy Thanksgiving to all our CFSBK Family!  We hope you travel safe, eat well and enjoy spending time with friends and family!

Reminder: There are NO Classes today!

Holiday Group Class Schedule Reminder

Friday, November 25rd: Open Gym from 12p-2:30p ONLY
Saturday, November 26th: Regular Saturday Schedule!

Black Friday Fitness Shopping!

Instead of getting up at 5am and heading to your Super Duper Wal-Mart to get grandma that Love Actually DVD she doesn’t want why not check out these deals and get grandma those Adidas lifting shoes she really wants! 

Rogue Fitness is having a Black Matte Friday sale on 11/15- Check it out here
Catalyst Athletics 50% off on all digital products on Friday, 11/25-Check it out here.
Dynamic Fitness is having a sale on the Adidas AdiStar Weighlifting Shoe.  Check it out here.
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What are you most thankful for this year?  What was your favorite Thanksgiving dish this year?
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Season’s Drinkings Robb Wolf
Top 10 Gift Ideas for the Strength Enthusiast Elite FTS

3×5

Add 2.5 – 10 lbs to last week as appropriate

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Compare to 11.16.11

3 Rounds NFT
8-12 Pallof Press
8-12 RDL
Add 5-10lbs to RDL from last exposure if appropriate

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Optional DIY finisher
Benchmark your 1 mile run time or 1500m Row

Determination

Safe travels to all the CFSBKers heading home for the Thanksgiving day holiday today!

CFSBK Thanksgiving Schedule Reminder

We will have a different schedule this week due to the Thanksgiving holiday. Check out the information below or on the Class Schedule page. 

• Wednesday, November 23rd: Regular Class Schedule
• Thursday, November 24th: Gym is Closed for Thanksgiving Day
• Friday, November 25th: Open Gym from 12p-2:30p with Jeremy

AMRAP of Thanksgiving Dinner By Jim Ryan!

He’s strong, he’s debonair, and he’s one hell of a cook!  CFSBK’s Jim Ryan has the perfect Paleo Smoked Turkey recipe for your Thanksgiving day get together.  Check out his video and recipe at Brooklyn Paleo! Thanks Jim for your great breakdown and for sharing your skills with us! 

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How would you warm up the following movements?
1. Deadlift Work Weight: 275x3x5
2. Press 1 RM Test, Previous 1RM was 63lbs
3. Max Kipping Pull-Ups (previous best was 13 reps) 
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Time Lapse From Space-Literally. The Journey Home Vimeo
Meet the Woman Behind the 2:26 Fran CrossFit

Melissa L. gives running a great review

Congratulations to Rolando M. on his 131# weighted pull-up!
Congratulations to Dave B., Yoshi & Josi S. who competed in the Rugged Maniac 5K run this weekend as well as Craig C. who did a Tough Mudder this past weekend!  Great stuff guys!

Remaining Fight Gone Bad 6 Tees on Their Way!

A small batch of FGB 6 Tees arrived last week if you didn’t receive your items yet fear not!  The Sportsgrant Foundation has assured us that the remaining t-shirts and hoodies will be coming in the next couple of weeks!

December Foundations Sold Out

Our 3 upcoming Foundations cycles for December have sold out and are now full.  We will still be running 1 on 1, 2 on 1 and 3 on 1 Semi private cycles so contact us at info(at)crossfitsouthbrooklyn.com if you’re interested in getting the ball rolling before the ball drops!
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Last year’s Paleo Challenge was a huge success.  We’re currently planning our next major Paleo Challenge.  Who is interested? Those who participated last year, what was your experience and will you do it again?
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American Football’s Hardest Tackles Youtube
Westside Barbell Speed Bench Day with Louie Simmons (CFJ Preview) CrossFit
Great Father-Son Moments in Sports The Onion
Burger King Introduces New Product The Onion

1-1-1-1-1 or 5×2

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Compare to 3.9.11

AMRAP 10 minutes:
5 Power Clean 155/105
10 Over the Bar Burpees

Post RX and time to comments.

Sarah H. PRs

Happy Birthday Ariel K. W.!

Thanksgiving Week Schedule

We will have a different schedule this week due to the Thanksgiving holiday. Check out the information below or on the Class Schedule page. 

• Wednesday, November 23rd: Regular Class Schedule
• Thursday, November 24th: Gym is Closed for Thanksgiving Day
• Friday, November 25th: Open Gym from 12p-2:30p with Jeremy

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What’re your plans for the holiday?  Folks who are traveling, are you planning to visit a CF box while you’re away?
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Congress Pushes Back on Healthier School Lunches Associated Press
CF Gym Raises Money to Cover Medical Expenses of Member Charlotte Observer

1-1-1-1-1

If you can’t add weight to your deadhang pull-up, scale it such that you can work in a 3-5 rep range for each set.  All of today’s pull-ups are Overhand Grip.

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For time:
500m Row
40 KB Swings 53/35
30 Pull Ups
20 Thrusters 95/65
10 Burpees

Post time and Rx to comments.
compare to 11.22.09

Kate D concentrates while overhead

Happy Birthday, Robert F!

Even More Leaderboard-Worthy Performances!

Gabrus: Bench Press (325lbs)
Gabrus: Press (225)
Rickke M: 30 Muscle-Ups for Time (5:51)
McDowell M: 2000m Row (6:46.2)
Ellie JM: 2000m Row (8:31.4)
Dan R: Max Reps Kipping Pull-Ups (39)

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How Much Weight Should I Lift? CrossFit Sioux Falls
Skating Inside the Subway Train SLAP
Rodney Mullen
Greg Glassman ASEP Lecture Part 1, Part 2, Part 3