Warm-up:

WU 1 or WU 2 x 5 Rounds 

Complete 1000 Single-Unders

Box Squat 101

5-5-5-5-5

Work up to a moderately heavy set of five.  Athletes must pause at the bottom.  Focus on exploding out of the hole.

Post loads to comments.

Read ‘Em and Weep: Strength Cycle Totals

Fight Gone Bad House Teams 17 & 18 Announced!

FGB House Team 17
Margie Lempert
David Osorio
Ben Granger
Allen Gaoiran
Peggy Jean-Louis

FGB House Team 18
Andrew Migdail
Laurel Madar
Deepak Thakran
Jessica Bailey
Teresa Belling

We also have 3 people waiting to be placed on a team.  If you’re on the fence about signing up there’s no better time than now to join the Fight!  Register for Fight Gone Bad 6 HERE.

The deadline to sign up for Fight Gone Bad 6 and get on a house team is Friday, September 9th.  Any sign-ups after that will be for Fight Gone Belated.

Fight Gone Belated!!

If the date is holding you back from participating in FGB 6 this year then join us for Fight Gone Belated 3!  This is an opportunity for those who can’t do the workout on it’s scheduled date of 9/17 but still want to do FGB.  We have have 3 people signed up so far and as soon as we have one full team of 5 we’ll announce the first team!  The date of FGBelated will be determined once all the teams are set. 

Don’t let the date hold you back from getting in on a great event!  Register HERE and email David(AT)Crossfitsouthbrooklyn.com to inform David that you’ll be fighting belatedly.

Upcoming Strength Cycle Dates Announced

Do you want to get strong?  REALLY strong?  Spend 8 weeks with Coach Jeremy focusing on your Squat, Press, Deadlift, Bench Press and Power Clean.  September will see the start of 3 new cycles.  The dates are listed below and you can register for the program right HERE! 

Upcoming 3x Per Week Cycles
Cycle A  (Novice)
9/12/11 – 11/4/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
9/13/11 – 11/6/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

A/B Cycles are $600. ($300 paid out twice over 2 months)

Upcoming 2x Per Week Morning Cycle
Cycle C
9/12/11 – 11/2/11
Mondays and Wednesdays from 6:30-8:00am

$400 ($200 paid out twice over 2 months)

If anyone is confused as to which cycle they belong in, they can contact Jeremy(AT)Crossfitsouthbrooklyn.com to discuss placement.

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Getting Organized Before Squatting: The Two-Squat Squat MobilityWOD

CFSBK is Currently in 3rd Place in FGB Fundraising!

We’ve still got two weeks (and 1 day) to go until Fight Gone Bad 6 and the CrossFit South Brooklyn Affiliate Team is in 3rd place overall in worldwide fundraising with $22,385.22!  Thank you so much to those who’ve been raising funds so far.  If you’re still at $0 you can start your fundraising today.  Why not donate to yourself or even put a few bucks in your CFSBK BFF’s account? 

If you haven’t signed up for Fight Gone Bad yet it is not too late!  You can register HERE and we’ll put you on an affiliate team.  The next house teams will be announced this weekend! 

CFSBK Fight Gone Bad Fundraising Leaderboard

1. Matt U.-16,600.22
2. Peter M-$950
3. Yoshi St.-$600

Incredible work gentleman! 

Chris P.: Why I’m Doing Fight Gone Bad 6

As the 10 year anniversary of 9/11 approaches, I reflect on how this country has changed; the losses on the grand scale, and also the very personal loss of my Uncle Richard Klares.  When I see the young people who have returned from war with lost limbs and irreparable damages, I feel helpless and frustrated.  When I hear stories of young families being separated and challenged by loss, I feel angry.  Channeling this negativity for the greater good, I have joined the Cross Fit team in their fundraising efforts to support our soldiers. 

Please take a moment to learn about “Special Operations: Warrior Foundation“, which raises money for injured soldiers and bereaved families.  The money goes to immediate financial assistance, bereavement services, rehabilitation, mental health services and education programs for veterans and surviving children.

Chris P. is a recent addition to the CFSBK family and has raised $500 half putting him halfway to his goal of $1000!  Great work Chris!

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What’s movement is your moneymaker in Fight Gone Bad?  What movement gives you the most trouble?
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10 Best Mobility Exercises for Runners Competitor
WOD Talk Magazine’s Free Issue #2 WOD Talk

Warm-up
Move 1 sandbag from the roll-up gate to the lobby at the top of each round of WU1 or WU2

DB Press
(5-5-5) 10-10-10
Try and increase load each set but do not load beyond you ability to execute sets with proper form

Partner Workout

3 Rounds NFT each of:
Row 25/20 Calories
20 Overhead Walking Lunges 45/25
10 Strict K2E or T2B (Partner assist if needed)
:20 Hold Inverted Pike on Box
Partner 1 does one round while partner 2 rests, then vice versa until they’ve both completed 3 rounds

Post DB Press loads and WOD Scale to comments.

Mel lifts HEAVY!

We’re Closed for Labor Day But Join us for Surfing!

There will be NO group classes on Monday, September 5th as we’ll be closed for the holiday.  Don’t cry, dry your eyes because it’s a perfect day to join Jess Fox and a bunch of your CFSBK besties down at Rockaway Beach for the CFBSK surf trip! Email Jessica(AT)Crossfitsouthbrooklyn.com for more info on that. 

Still Time to Sign-up for the CSA at CFSBK

There’s still time to sign up for SBK’s CSA! Please email Margie(at)crossfitsouthbrooklyn.com for Herondale Farm and Sol Flower Farm Agreement Forms.

Deadline for Meat Share is Sept 9
Deadline for Vegetable Share is Sept 12
Deadline for Chicken Share is Sept 16

First drop off date for Vegetable and Meat will be Sept 14 from 4-7pm. Please bring your own bags for vegetable collection.
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It’s September! Post goals to comments. 
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My Athletic Life: Articles/Interviews/Reviews for Crossfitters My Athletic Life
Try Something Else 70s Big
Prescribing Exercise to Treat Depression NY Times
How Bad Do You Want It? Vimeo

Warm-up:
WU1 or WU2 x5
Add 6 Kip swings to whichever Warm-up you’re doing.

Box Squats 101
5-5-5-5-5
Work up to a moderate set of 5

Radikha comes up out of the hole.

Strength Cycle Total Tonight

It’s time!  8 long hard weeks have all lead to tonight.  Come out and watch the men and women of Jeremy’s strength class lift heavy sh…stuff.  The Total starts at 6p and is way more fun than that Law and Order marathon you were planning on watching.   We wish all tonight’s lifters the best! 

KSK Khares Kharity Drive: The Fight Gone Bad Never Nude Challenge

Reigning FGB fundraising champion Matt Ufford is back at it again.  His blog Kissing Suzy Kolber is using it’s annual week-long chairty drive to support Fight Gone Bad for the second year in a row.  Check out the video chronicling Matt’s awesome achievement from last year and to find out read the KSK rundown of this year’s charity drive right here.

CFSBK Shwag

All T-shirt and tank top sizes are in back in stock including the new CFSBK “Misfits” style t-shirt.  We’ve also got logbooks (That’s right Pete!).  Treat yourself or someone else to a little SBK shwag.  Not to mention they make perfect Labor Day gifts!

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A Short History of Polyface Farms: An Interview w/ Joel Salatin Robb Wolf
Real Food Education w/ Joel Salatin Robb Wolf
Elitism or Independence w/ Joel Salatin Robb Wolf
Homo Erectus Processed Foods like Humans Bloomberg
Whole 9 Seafood Trifecta Whole 9

We’re gonna get you! 

Happy Birthday Jenna M.!!!

No Active Recovery Tonight 🙁

Due to the Fox crew and King David being out of town there is no AR tonight.  Active Recovery will return with a vengeance on Saturday, September 3.   Until then, mobilize your business.

No Classes on Labor Day

Trainers need a break too.  CFSBK will be closed on Monday, September 5th.  That gives you no excuse to not take advantage of the offer below!

Get Stoked for the CFSBK Labor Day Surfing Trip! 

Get in touch with your inner Johnny Utah and join us Jessica Fox and over a dozen others as they head out to Rockaway Monday, September 5th for a day of surfing with Frank and the guys at New York Surf School.  The session will run from 11am-1pm and will be $70 (board, rash guard included).  They provide the boards and a rash guard so all you’ll need is water and a post-wave-riding snack.  Plan to stay after the lesson to chill out with the SBK crew in the surf and sand of sunny Rockapulco.  Contact Jessica(AT)crossfitsouthbrooklyn.com if you want to find out if you’re a goofy foot or a regular.

October Foundations Dates Announced!

Tell your friends!

October Evening Foundations
10/11/11 – 11/3/11
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

October Morning Foundations
10/11/11 – 11/3/11
Tuesdays and Thursdays from 7:00pm-8:15am
Register Here!

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August is coming to an end.  How’d you fair with your August goals?
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Robb Wolf Answers Your Paleo Diet Questions Mark’s Daily Apple
Good Egg, Bad Egg Fooducopia