Every Minute, On The Minute, For 10 Minutes
2 Reps at 5-10lbs heavier than last week
Bar speed takes priority over heavier loading.

Post loads to comments.
(e2/8) Compare to 9.7.11

2 Rounds Not For Time
15 Frong Squat Rack Lunges/leg
15 Log Roll V-Ups

Post loads to comments.

Jenna M. stares into the abyss that is Wall Ball during FGB 4

A Call For FGB Prizes

Each year for FGB we like to award the top fundraisers and performers with prizes to show our gratitude for their hard work.  These prizes often come from members of the CFSBK community and/or the companies they work for/own.  If you or your company/business would like to donate a prize (No matter how small) to reward the top fundraisers/athletes for this year’s event please contact David(AT)CrossFitSouthBrooklyn.com.  We thank you in advance for your support!

FGB Volunteers Needed

We’re looking for bright-eyed and bushy-tailed individuals who are not participating in FGB as athletes this year who could volunteer during the event.  We’ll need help with set-up and breakdown, scoring, athlete check-in, t-shirt sales and more.  If you are interested in lending a hand please contact David(AT)CrossfitSouthBrooklyn.com. 

Doin Big Thangs: Top 10 Fundraisers Update

1. Matt U.-$24,470
2. David 0.-$1,200
3. Peter M.-$950
4. Yoshi S.-$900
5. Chris P.-$700
6. Isaac W.-$630
7. Tom S.-$500
8. Rob N.-$479
9. Chris A.-$427
10. Josi S.-$425

Phenomenal work everyone!

CSA Pick-Up Tonight

The first pick-up for the veggie and meat CSA is tonight from 4pm-7pm! Come get your delicious meats and veggies!

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If you were to sub any exercise out of FGB what would you put in it’s place?
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Your CrossFit Whiteboard Beyond the Whiteboard
Primal Chef Episode 1 Featuring Robb Wolf Youtube
Dewd, Your Bed is Thrashing You and Making You Weak MobilityWOD

Jacinto B. keeps score for Allen E during FGB 3!

Fight Gone Bad Then and Now

The photos for the remainder of the week will come from the last 3 Fight Gone Bads.  We thought it’d be an interesting trip down memory lane to get a sense of the history of this event at SBK and how it has grown over the years. 

Fight Gone Bad 3-26 Athletes competed-$7,500+ raised for charity
Fight Gone Bad 4-40 Athletes competed-$26,826 raised
Fight Gone Bad 5– 50 Athletes competed-$48,052 raised
Fight Gone Bad 6-107 Athletes competing-$38,654.00 raised so far!

It’s been an incredible journey but it isn’t over yet.  We have four full days of fundraising left to top last year’s total.  If you have a $0 by your name or haven’t hit your goal yet now’s the time to make it happen! 

The $23 Dollar Challenge is still in Effect!

Last week we asked all participating members to raise at least $23 dollars this year not only to show support for the people that FGB 6 supports but to also show solidarity with our own Matt U. who by last Friday at this time had raised over $23,000 (now he’s raised $24,500).  $23 less than a weeks worth of lattes and while it might not seem like much a little goes a long way.  If you’re not able to participate in FGB as an athlete this year and want to help out why not contribute $23 CFSBK BFFs page? 

THE CFSBK CSA Starts This Week!

Veggie CSA and Meat CSA begin this Wednesday, September 14! Pick up window is between 4 and 7pm. Please bring a shopping bag to transport your vegetables; meat members will receive a cooler bag. 

Remember that we can not hold food at the gym for you outside the time of the pick-up window.  Please plan accordingly.  If you have any questions about the pick-up contact Margie(AT)Crossfitsouthbrooklyn.com

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So…how’d those Sumo Deadlift High Pulls go?
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Are You as Fit As a WWII GI? Art of Manliness
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Nutrition in 60 Seconds Whole 9

3 Rounds for time:
30 Box Jumps, 20″
20 Sumo Deadlift High Pulls
15 Burpees
Rest 1 Minute

Post time and Rx to comments.

Today’s workout is a little Fight Gone Bad Prep.  Focus on keeping perfect form while pressure testing these movements. We rarely do Sumo Deadlift High Pulls and will be reviewing technique all week.

Shawn S. flies through Fran!

Fight Gone Bad Heats Announced!

The heats for FGB6  have been set and are available here.  Each team has two assignments, one for their workout and another for judging duties. Team captains, please be sure to email out to your team to remind them when they need to be ready to WOD and judge. 

Additional Scheduling Notes:
Malcolm S. will be taking team portraits immediately after your heat in front of the big tire.
After the last heat we’re going to have a short awards ceremony and take a group picture.  Please be there for it!

Fight Gone Bad House Teams:
1    Team Glamour Muscles
2    Fight Gone Badasses
3    Fight Gone Baz
4    Pukey In Pink
5    Your Worst Enema
6    Blood Sweat and Beers
7    Ze Jermans
8    Termin8rs
9    Breaking Bad
10    The Brooklyn Honey Badgers
11    Team Thunder, Bitch
12    Victorious Secret
13    Inka and the Azteks
14    Searching for Jeremy Fisher
15    The Bjorn Supremacy
16    Dead Girl Unicorn Collection
17    Dream Team Seventeen
18    Fight Gone Plaid
19    Gowanus Pugilism Association
20    Jumping for Joy

Still Room left in the Continuing Education Strength Program!

If you are interested in combining the consistent lifting of a Strength Intensive with the conditioning found in traditional group classes, Jeremy and Margie are offering a new follow up class designed for alumni of the Strength Intensive. This 8 week cycle will meet to lift 2x/week; programs will be athlete specific. You then have the option to attend group class 1 or 2x/week OR use Friday open gym to do conditioning work programmed by Jeremy and Margie (either as a drop in or by purchasing a 10 class card).

Class will meet Tuesday/Thursday @ 6pm.
September 13 – November 3.
Open to 8 alumni.

Register Here!
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CrossFit Hand Care FITBOMB
Janette Sadik-Khan, Bicycle Visionary New York Times
Some Cool Fitness Challenges CrossFit Marin

5 Power Cleans
5 Push Presses
5 Front Squats
5 Power Cleans
5 Deadlifts

Athletes have 4-5 attempts at a max weight on the complex. Rest as needed between attempts. You may re-grip bar between movements but must continue immediately. The goal of a complex is metabolic, and to achieve the intended stimulus you should move through it without rest.

Post weights to comments.

Sumo Deadlift High Pulls 101

Work technique on this movement and perform a 1 minute pressure test

The competitors from the final event of the 2011 CF Subway Series

Thanks Team South Brooklyn

We’d like to send out a big thank you to everyone who was involved with this year’s CF Subway Series.  The athletes, spectators, volunteers and coaches made this possible and we can’t thank you all enough.  SBK was excited to host the final workout and we’re proud to say that we ran a pretty smooth event thanks to you all.  When all the dust cleared, CFSBK took 2nd place overall in the Subway Series just edged out by CrossFit Virtuosity.  We do this annual event to get so meet our fellow New York CrossFitters, take our show on the road and develop a little team spirit. Thanks again to everyone!

What was your favorite moment from the 2011 Subway Series?
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The 10 Best Mobility Exercises For Runners Competitor
Addidas introduces “barefoot” exercise shoe Fast Co Designs
For Noah and Bethany: Disco Sport Shorts
Knee Pain Basics My Athletic Life
Hips Meet Bar Cathletics
Jedi Gym

Today is the final event in the 2011 CF Subway Series! CFSBK will be hosting today’s workout, “Fran” with heats starting at 9:15am. You can find your heat assignment (competitors and judges) by clicking here. We’re excited to see all the studs and studettes from CFSBK and the other CrossFit gyms giving it their all in this heinous benchmark workout.  There will be a beer social afterwards so come ready to work hard and play hard. 
Normal Group Classes, Active Recovery, Teaser Class and Platform Availability are all cancelled today.

“Fran”

21-15-9 Rep rounds for time of:
Thrusters, 95/65
Pull-Ups

Post time and Rx to comments.
compare to 8.27.11

Ellie June M is “Ready”!

Travelling to CFSBK?

If you’re traveling to CFSBK, the best way to get here by subway is taking the R Train to “Union Street” and walking two blocks to Degraw street. Another option would be taking the N,Q,R,B,D,2,3,4 or 5 to “Atlantic Av Pacific St” and walking 8 blocks to Degraw street.  If you’re driving, we suggest looking for parking on 3rd ave, Nevins street or any of the cross streets between avenues.  Parking on 4th ave and above can be difficult as it’s more residential. For a map, please check out our “Contact Us” Page.

Want a Free Pre or Post “Fran” Tune-Up?

Dr. Jason Fiddler will be offering Pre and Post active recovery today from 9:00-1130am. Get kinesio taped, ART (muscle work), stretched and/or adjusted for performance enhancement or decreased recovery time. All complementary for CF members!

Sign up sheet will be by the stairs and treatment will be first come first serve

Post WOD Meal Bierkraft

Our friends at Bierkraft will be offering a “Paleo Special” meal today for everyone after the Subway Series.  Bierkraft is located just a few blocks away from the gym at 191 5th avenue between Sackett and Union.

CFSBK Spectators

Coming to check out the action at CFSBK today?  Don’t forget to wear your Skull and Crossbones tee to represent and be part of “The Black Sea”.  Three cheers for the home team!

Fight Gone Bad Shirts

There are several Teams who have not submitted some combination of Shirt colors, sizes or a team name to myself or Paul at Quist.  Today is the deadline to get your information in otherwise we’ll have to guesstimate your sizes and leave you nameless.  The following teams are missing information:
Teams: 6, 9, 13, 14, 15, 17, 19, 20.  Please email ps(AT)quistindustries.com and David(AT)CrossFitSouthBrooklyn.com ASAP with the following info:

Team Number
Team Name
Color Request
Shirt Sizes

Team Number
Team Name
Color Request
Shirt Sizes

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Greg A and Annie Sakamoto do “Fran” CrossFit
Miranda Oldroyd does “Fran”.. and Pukes CrossFit
Graham Holmberg does a 2:17 “Fran” CrossFit