Clean and Jerk
Performance
Clean and Jerk 1RM
Warm up and build to a 1RM for the day. Press-outs are misses.
Fitness
Clean Deadlift + Hang Power Clean + Front Squat + Jerk
If you’re newer to the lift, then work up to a heavy load for the complex.
Post loads to comments.
Exposure 8 of 8
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1 Round Not for time:
135m Single-Arm Farmer Carry (each arm)
800m Run
Carry a heavy dumbbell or kettlebell to 4th avenue in your weak side then carry it back on the other side. The goal is heavy but unbroken. Head off on the run as soon as you place the weight back.
Post work to comments.
Coach David tattooed his neck—they call that a “job stopper” in the business—for this video, so now you have to watch it. Here’s a cool tip that will make your Front Rack position a little more comfortable. Use it today!
CFSBK Vidz
We’ve dropped a ton of great videos full of fitness knowledge over the past year or so. Afraid you missed one? Here they are:
Erg Tips & Tricks
Single-Arm High Pulls & Kettlebell Swings
Basic Ring Support
How to Use the Stall Bar
GHD How To
Sandbag How To
Kettlebell Swing Tips
TheraBand How To
Squats and Balance
How to Warm Up a Lift
The Fridge
The Perfect Push-Up
Hand Care: Tension Grip vs. Compression Grip
What else do you think we should cover? Leave a comment below and we’ll try to cover it in a future video.
News and Notes
- Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.
- We’re just 8 followers away from 6500 on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too! We post tons of the exclusive content you crave on both platforms.
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Yesterday’s Results Board: Squat / Step-Up Test | NFT Work
Move It! You’re Old, You’re Not Dead Breaking Muscle
What I Learned from Mister Rogers Pacific Standard
Squat / Step Up
Back Squat:
1-1-1
Front Squat:
1-1-1
Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.
Active Life Front Rack Step-Up Test
Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.
Post loads to comments.
Exposure 8 of 8
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4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support
Scale to a :30 Prone Ring Support for those that can’t do a mature hold.
Post work to comments.
Here’s Brian D. and family representing CFSBK at The Gunks. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
Friday, August 3rd: CFSBK Cornhole Tournament
WHAT?
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
WHEN?
Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.
WEEKEND SCHEDULE CHANGES
This Saturday, July 28th and Sunday, July 29th, we are hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:
All classes will run out of 608 Degraw (except for those that usually meet in the Annex).
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Yesterday’s Results Board: Rest Day
Nude Man at Planet Fitness: It’s a “judgment free zone” USA Today
Decoding Cardio & Fixing Your Engine Athlete Daily