5 Rounds for time of:
7 Squat Clean Thrusters
30 Double Unders

These are strict Thrusters coming out of the hole. Choose a weight that challenges you but doesn’t require jerking, ya jerk.

Post Rx and time to comments.

CFSBK Community Picnic and Paleo Pigskin Flag Football Tournament Today!

Announcing Fight Gone Bad House Teams 4, 5 and 6!

Team 4
joel wertheimer
Melissa Loranger
Jason Zevin
Shane Williams
Robert Fasone

Team 5
Dan Evans
Joshua martinez
Vincent Dugan
Keith Walter
Juliana Agudelo

Team 6
Nikki Stevens
Marc Messinger
Ben Whitney
Marcos Martinez
David Fung

Calling all ladies!  We need you to step up to the plate and Register for FGB.  There are 14 women registered compared to the 27 men who have signed up.  Don’t sleep on this!

Tied For First Place!

Team SBK and Team Virtuosity are coming into the final event of the 2011 CF Subway Series TIED for first place!  We need a big showing both in competitors and SBK spectators (BLACK SEA!) to take home the big W! Register Here
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How To Print a Bicycle SlateV
The above video was written, filmed and produced by our own Krishnan V!

2×10
Add 5-10lbs from the previous volume exposure

Post loads to comments.
(e4/4) compare to 8.13.11

5 Rounds for Time of:
5 Dumbbell Hang Power Snatches, each arm
10 Box Jumps

Post time and Rx to comments.

“Chantzy” checks out the new CFSBK log books

Fight Gone Bad House Teams #’s 2 and 3!

Team 2
Chris Artis
Mike Mishik
Rob Israel
Stella Zawistowski
Kate Denny

Team 3
Christine Naclerio
Jessica Fox
Dave McGrath
Brian Zimbler
Ian Landau

Good luck guys! You’ll get more information about your team and responsibilities shortly!

So far Team CrossFit South Brooklyn has raised $1,905!  Our highest fundraisers so far are: Peter Mattis with $850, Chris Paschke with $500 and Yoshi Stone with $225. Excellent work fellas!

Good Luck Team SBK!

Our weekend warriors march out to CrossFit Queens today for event #3 of the CF Subway Series!  Best of luck to all those competing today as well as a special thanks to everyone heading out to support SBK. (The Black Sea!)

Picnic Tomorrow!

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Many people are often intimidated or don’t know where to start when it comes to fundraising.  Do you have any advice to help people get the ball rolling?

Mike W Biking through the French Alps
To see more pics from Mike’s amazing bike trip, click here

Fight Gone Bad Team 1

Announcing the first Fight Gone Bad Team!

Christian Fox
John Michael
Josi Stone
Ellie Myers
Maxwell Knight

Once each team is assigned you’ll recieve an email with everyone’s contact information.  You’ll have to nominate (or self nominate) a team captain, pick a team name, team colors and decide where everyone will start Fight Gone Bad.  Good luck, Team 1!

Haven’t registered yet? Don’t be left in the dust! Learn more about FGB and register here!

Going to the Subway Series Tomorrow?

ATTN: SBKers competing or cheering at the Subway Series event this weekend at CrossFit Queens…show up in style with your skull and crossbones crew! Google Maps says it’s a 25 minute drive from the gym so accounting for possible traffic and the sometimes rough parking situation in Astoria we’ll plan to leave CFSBK at 8:15 the latest. If you plan on driving and can offer a ride or you need to hop in someone’s car please email christian (at) crossfitsouthbrooklyn.com so we can organize. Fewer cars will mean fewer parking spaces, less gas, and more laughs to be shared en route. CFQ is also easily accessible via subway although triple check the MTA for service changes. Also, feel free to borrow your favorite jump rope from us to compete with.

The Picnic Approaches!

Get stoked! We’ve got a bunch of folks coming out to the picnic on Sunday.. but we need you!!  For all the details regarding location, time and what to expect.. click here!!

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A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

AMRAP 15 minutes
270m Run
10 Ring Dips
10 Burpees

Post time and RX to comments.

Mike M. on Muscle-Ups

Doin’ Big Thangs

Congratulations to Steph P. on her first HSPU this past weekend, congrats to Sarah “Worm” W. on her 3:17 time on the NYC Tri earlier this month!  And congratulations to Michele K. on hitting her first (and second) chin-up! 

CSA Next Steps

Thanks to all who came out last night to meet Jerry of Herondale Farm and Andy of Sol Flower Farm. They were super impressed by our community and questions, and are excited to get this going. First and foremost, we need to have a critical mass in order to make it worth their while. Andy needs at least 25 shares and Jerry is looking for 20 shares each for the meat and chicken.

We’d like to have a head count as soon as possible! Please fill out this form by Sunday, August 21 to let us know what you are interested in: http://crossfitsbk.wufoo.com/forms/csa-sign-up-form/

After we determine whether we have enough folks, Jerry and Andy will let us know what the deadline is to sign up.

For those of you who were not able to attend, but want in, here are some additional details (also check out the bulletin board):

• Vegetable pick up days will be every Wednesday from 4pm-7pm for 9 weeks beginning either Sept 7 or Sept 14
• Meat shares are monthly (Sept-Dec) and will come down the first Wednesday.
• Chicken shares are monthly (Sept-Dec) and will come down the third Wednesday.
• Vegetables will come down from the farm in individual bins, you will be instructed on how much to take of each and are responsible for bringing your own bag/box to transport them.
• Meat and chicken will be frozen and packed in paper bags for transport.
• We encourage sharing shares! Please indicate that in the form above.
• The gym CANNOT hold any shares. If you are not able to pick one up, please get a friend to help or else your share will be given away.
• Tell a friend! This is open to the public, so if you know someone who might be interested, send them the link to the response form.

Still have questions? Email Margie(at)crossfitsouthbrooklyn.com
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Big Fat Blog Post #3 Robb Wolf
Breaking Down the Single Leg Squat T-Nation
Do You Suffer From Decision Fatigue? NY Times

5×3
Add 5-10lbs from the previous heavy squat exposure.

Post load to comments.
(e4/4) compare to 8.10.11

2 Rounds NFT:
15 Single Leg DB RDLs ea/leg
15 Plank Walk Outs

On the SLRDLs go only as heavy as you can maintain perfect form.  Hips/shoulder square, back set.
On the plank walk outs go as far as possible while maintaining hollow body.

Post RDL loads to comments.

Asta F doing the official KB Swing of America at SS Event #3

CFSBK CSA Meet the Farmers Q &A is  Tonight at 6pm!

All those interested in the new CSA here at CFSBK should come on down at 6pm to meet the two farmers bringing all the delicious meats and veggies to us and get any questions they have answered by Margie and farmers Jerry and Andy.  Please RSVP to Margie(AT)Crossfitsouthbrooklyn.com if you haven’t yet!  See you tonight!

Subway Series Event #3 is SOLD OUT

If you didn’t get in to compete please come out but have the afternoon free please come out to support Team SBK.  The cheering section can only get bigger and louder this week as Team SBK looks to retain its lead of the series at CrossFit Queens!  Good luck Team SBK!

Remember next Saturday, August 27th the Subway Series comes home to SBK for the 4th and final event.  Registration opens on Sunday and will undoubtedly sell out by Monday.  We want to have our biggest group of competitors yet for the home game and bring this year’s trophy home to papa.  

Flag Football Picnic Details

We’re hosting the picnic of the summer this Sunday, August 21st.  Come out to Prospect Park for food, fun and flag football!  Check out the details below:

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