Partner WOD

In teams of 2, with one partner working at a time, alternate complete rounds of…

AMRAP 15 Minutes:
15 Russian Kettlebell Swings 32/24kg
10 Box Jumps 24/20
15 Wall Balls 20/10, 14/9

Rest 5 minutes, then…

AMRAP 15 Minutes:
10 Burpees
15/11 Calorie Row

Post time, Rx, and partner to comments.

November 11th & 12th: CrossFit L1 Certificate Course at CFSBK

On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:

The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.

Register Here!

News and Notes

• Today’s 8am Strong Fit class is cancelled. 
• Shout out to Jess P. and Jamal A. and CrossFit Kid Prue S. and her mom Franny, all of whom are representing CFSBK at the Subway Series today, as a well as everyone competing at Flex on the Beach today. Kick some ass, guys! Let’s give ’em some love in the comments!

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Yesterday’s Results Board: Rest Day
Rx Gone Wrong CrossFit Journal
Having a Best Friend is Good for Your Health NY Mag

A post shared by Frank Murray (@nextlevelweightlifting) on Aug 23, 2017 at 5:40pm PDT

Coach Frank and Karina show us what it takes to sound smarter as a weightlifting coach. Want to get better at Olympic lifting? Check out Next Level Weightlifting Club at CFSBK on Monday, Wednesday, and Thursday nights! 

This Week at CFSBK in Review

1. Our new 8-week training cycle started this week! See Monday’s post to find out what you can expect in the coming months!

2. The 2017 Subway Series kicks off tomorrow. The first event goes down CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!

3. On Tuesday, we brought you an updated version of a blog classic, Coach Fox’s “Developing Your Pull-Up.”  Read it to find out how you can get better at this cornerstone of CrossFit!

4. Have you recently found yourself longing to raise money for a good local cause, make new gym buddies, and do a crazy workout while wearing a wacky costume? Look no further! Registration for Fight Gone Bad 2017 is now open through September 22nd. Get on it!

5. Tomorrow’s 8am Strong Fit class is cancelled. 

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Yesterday’s Results Board: Clean | Half “Jerry”
CrossFit and Motorcycle Racing: Every Millisecond Counts CrossFit
Fitness May Lower Breast Cancer Risk NY Times

Clean Complex

Every Minute on the Minute x 15:
1-7: 2 Tall Cleans
8-15: 2 Hip Cleans

Post loads to comments.
Exposure 1 of 8

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Half “Jerry”

For Time:
800m Run
1000m Row
800m Row

Try to stay uncomfortable on this one today.

Post time and Rx to comments.

Throwback Thursday: Team CFSBK, uh, flexing at last year’s Flex on the Beach. A bunch more CFSBKers will be competing at Flex on the beach 2017 this weekend in Long Beach. Need an excuse to go to the beach this weekend? Now you have one! 

CFSBK’s 10th Anniversary Party

2017 marks CFSBK’s 10th year worth of TBTs. Woohoo! This shindig goes down the evening of Saturday, September 30th from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Ada Lace on the Case & Ada Lace Sees Red

Tempo Back Squat (20X1)

3 x 8

Start light enough to add weight for a few weeks.

Post loads to comments.
Exposure 1 of 8

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Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-Ups

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.

Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 Burpees

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.

Post work and Rx to comments.

Kevin Y. looking remarkably poised in that powdered wig at last year’s Fight Gone Bad. Check out more action shots from the day here! 

Fight Gone Bad 2017: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $30,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had over 130 members participate, and this year, we’re capping it at 200.

When is Fight Gone Bad?

Saturday, November 4th, 2017. First heat begins at 9am. While we originally posted a save-the-date for October 21st, we decided to reschedule for a couple weeks later, because we already have a lot happening in late September and early October! This gives teams more time to fundraise, hold practices, and plan-out costumes!

What is Fight Gone Bad?

Three Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 pounds
Box Jumps, 20″ box
Push-presses, 75/55 pounds
Row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?

The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors. We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Why are we fundraising?

In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?

While encourage everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 22nd, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We have scaling options available!

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend that Saturday, November 4th?

You can still sign up to be a part of a team to participate in fundraising and get a team t-shirt. Unfortunately, though, we won’t be running a Fight Gone Belated this year as we have in years past. Sign up anyway and select the option to be on Fight Gone Belated, so you can raise funds for BCF!

Ok, I’m sold. Where do I register?

Register Here!

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Yesterday’s Results Board: Rest Day
The Case for a Breakfast Feast NY Times
Meet the Oldest CrossFit Games Competitor Athlete Daily

Developing Your Pull-Up

By Christian Fox

Editor’s note: It’s the beginning of a new training cycle. Time to take stock and set goals! For many of us, that will involve the all-important Pull-Up. So today we’re bringing you a blog classic, “Developing Your Pull-Up.” This is a new, updated version of a post that has helped many CFSBKers get their chin over the bar. Enjoy!

There are a bunch of reasons to get better at doing Pull-Ups. For one, we do a bunch of them in CrossFit. They’re also a great way to increase the strength of your upper back, arms, lats, grip, and help to have a balanced and healthy shoulder girdle. You should be able to do strict Pull-Ups with a variety of grips, and once you can consistently do few Pull-Ups at a time it may be time to start working on the Kipping Pull-Up. Here’s how you’re going to get better, no matter where you are in the process.

Beginner (No Pull-Ups, or “I did one, once…”)

“A” Day)

3 Sets of 8 Reps of Either:
Ring Rows or Band-Assisted Pull-Ups.

Use an angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by,

3 Supersets of 8 Reps of Either:
Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or Dumbbell Rows
Dumbbell Bench Press or Dumbbell Floor Press

Choose a weight that feels like you could have done another rep or two at the end of the set. Take minimal rest between exercises in the superset.

“B” Day)

10 Sets of 2 Tempo Negatives

Using a box that allows you to stand and reach your a few inches north of your elbow to the bar, jump up and hold 2 second pause with chin over bar, then lower for 4 seconds down, using either a Pull-Up or a Chin-Up grip. A good way to structure these is do do the 2 reps every minute on the minute for 10 minutes. Yes, that seems like a lot of rest in between reps, and no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be: Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B

Intermediate (Can do 3-5 pull-ups at a time)

Week 1: 6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2: 5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3: 4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4: 3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have a set of 10 reps in the 4th week. If you don’t get the 10 reps in Week 4, restart at Week 1 and add a rep to each set. Week 1 would be 6 x 3, Week 2 would be 5 x 4, and Week 3 would be 4 x 5, then retest in Week 4.

End each session by practicing Kipping Pulls-Ups for a few small sets, no more than 5 sets and no more than 8 reps. Terminate the set if you fall out of rhythm. It’s all about developing a rhythm that you can control and maintain. Remember that a solid Kip uses your whole body and don’t forget that your abs need to be engaged throughout. If you fly open in the front of the Kip, you are leaking tons of energy away from the bar. Check out this video for a peek at what an efficient Pull-Up should look like.

Advanced (Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect, however, that your Pull-Ups will magically become better if you don’t practice them. You should still be working on both strict and Kipping Pull-Ups. Mix up the grip that you use when you practice. Try these:

1) Once a week do a set or two to near failure. Start with a Pull-Up grip (hands outside shoulder width and palms away) and when you are 2 reps shy of failure switch to a Chin-Up grip (hands inside shoulder width and palms toward you). When you are 2 reps shy of failure switch to a mixed grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict Pull-Ups, immediately switching to Kipping and again going till failure (or a rep shy of it).

3) Start doing weighted Pull-Ups/Chin-Ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull ups. The set ends if you come off the bar. Remember to stay engaged in the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of Kipping Pull-Ups, trying to add a rep each time you do the drill. You want to feel fresh and stay shy of failure here. Terminate the set if grip becomes the limiting factor. Again, remember to stay engaged and not leak energy out of the front of the Kip.

6) If you have a solid Kip that just seems to go away on you when you get gassed, then try practicing your Pull-Ups under duress. Do 50 Double-Unders or sprint down the block and back followed immediately by a set of 10-15 Pull-Ups. EMOMs also work really well here.

Final Thoughts

If one of the days that you’re in the gym involves a lot of Pull-Ups, then consider that a replacement day for one of the days on the above programs. Also consider this: it’s no mistake that smaller, lighter people have an easier time with Pull-Ups. While the barbell exercises can be scaled easily to ability, calisthenics cannot. If you have some weight to lose, then a solid nutritional program can work in tandem with the above programs to help you achieve the pull up. Check out the folks over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers to getting yer Pull-Ups up!

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Yesterday’s Results Board: Press / Sumo Deadlift | NFT Work
How Wearable Tech Is Giving People a 6th Sense The Outline
What’s the Difference Between Grass-Fed Whey Vs. Regular Whey? BarBend

Tempo Press / Tempo Sumo Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Start Week 1 light enough to make your reps on all 3 sets. Around 50-60% is fine.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 21×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 1 of 8
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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit

Use a controlled tempo on the eccentric of the presses and rows.

Post loads used to comments.

Our new training cycle starts today. What are your personal goals for this cycle? Tell us in the comments! | Photo by Thomas H. 

New Training Cycle Template

Training Cycle Dates: M 9/11/17 – Su 11/5/17
Test Week: M 11/6/17 – Su 11/12/17
Crush Week: M 11/13/17 – Su 11/19/17
Transition Week: Will be the first week of the following cycle, starting November 20th

Goals: Improve overhead stability and pushing strength, build lean mass through controlled tempo volume work on slow lifts, and add more regular pulling from the floor. We’ll use the Back Squat in regular lifting rotation but will see Front Squats coming off the floor in metcons. We’ll also see the continuation of “Crazy Metcon Saturdays” and regular bodybuilding-style work in cash outs and on NFT days. A metcon or NFT work will follow each day’s lifting segment.

Monday – Tempo Press (31X1) + Tempo Deadlift* (31X1) Superset

Warm up and then perform a set of Presses followed by a set of Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

*Deadlift will alternate week to week between Sumo and Stiff-Legged.

Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6

Wednesday – Tempo Back Squat (20X1)

Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6

Thursday – Clean and Jerk

Complexes and EMOMs

Saturday – Metcon Funday!

Varied mixed-modal metcons of longer than our usual time domain, including partner workouts

Sunday – Snatch

Complexes and EMOMs in addition to Overhead Squats and Snatch Balance exposures

Check out our Current Programing Cycle page for this cycle’s standardized warm ups! 

News and Notes

• We’re less than a week away from the start of the 2017 Subway Series! The first event goes down this Saturday at CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!
• CFSBK will host an Own Your Eating Seminar tonight from 6 to 8pm! This seminar is just $25 if you sign up ahead of time, or $30 at the door. See yesterday’s post for details!

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Yesterday’s Results Board: “Holleyman”
Dream Day Clif Bar
3 Things You Should Never Say to a Pregnant Client Girls Gone Strong

“Holleyman”

30 Rounds for Time of:
5 Wall Ball Shots 20/10, 14/9
3 Handstand Push-Ups
1 Power Clean 225/155

This is a doozy of a workout that, for most, packs a serious strength training component as well. The short rep scheme makes this workout doable for many, but scale as appropriate. The Wall Balls should be done unbroken, as should the Handstand Push-Ups. Scale load/height on the Wall Balls as needed, and scale to 1-2 AbMats for Handstand Push-Ups as long as you’re getting some decent ROM. Otherwise scale to Box Piked or heavy-ish strict Dumbbell Presses. The Power Clean load should be heavy, approaching 90% and above your 1RM. Be aggressive on your pulls and equally aggressive in moving under the bar to rack it. If you’re newer, then use a medium-heavy load on the Power Clean and focus on executing each rep as perfectly as possible. You’ll still get plenty of a workout between the other two movements.

Post time and Rx to comments.

Tomorrow: Own Your Eating at CFSBK

CFSBK will host an Own Your Eating Seminar this Monday, September 11th from 6 to 8pm.

Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.

Please bring a pen and paper to take notes.  We also recommend downloading My Fitness Pal to your smartphone in advance.

This seminar is just $25 if you sign up ahead of time, or $30 at the door.

Register Here!

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Yesterday’s Results Board: Thruster | Open Workout 17.2 (ish)
Julie Foucher: Double “Grace” CrossFit
African Wild Dogs Vote on Crucial Pack Decisions by Sneezing Atlas Obscura

Thruster

1-1-1

Work up to a heavy Thruster for the day from a rack. Jerks are not allowed.

Post loads to comments.

_____________________

Open Workout 17.2 (ish)

AMRAP 12 Minutes:

2 Rounds of…
20 Dumbbell Reverse Lunges
16 Toes-to-Bars
8 Dumbbell Power Cleans

Then, 2 rounds of…
20 Dumbbell Reverse Lunges
16 Bar Muscle-Ups
8 Dumbbell Power Cleans

Alternate between Toes-to-Bars and Bar Muscle-Ups every 2 rounds.

Open Workout 17.2 was 50′ Walking Lunges and was Rx’d at 50/35. For space and equipment’s sake, we’re running this as Reverse Lunges with no “Rx’d” loads; however, be sure to fully stand up on each Lunge and use a dumbbell weight that challenges you. Scale the Toes-to Bars to Hanging Leg or Knee Raises as needed, and the Bar Muscle-Ups to Chest-to-Bar Pull-Ups. Remember, for some the workout was about how many Toes-to-Bars they could do, and the Muscle-Ups are what stopped quite a few Open athletes in their tracks, so don’t be too quick to scale those down to an easy (for you) movement.

Post rounds, reps, and Rx to comments.

This Monday: Own Your Eating at CFSBK

CFSBK is thrilled to announce that we’ll be hosting an Own Your Eating Seminar this Monday, September 11th from 6 to 8pm. Only a couple of days left to register!

Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.

Please bring a pen and paper to take notes.  We also recommend downloading My Fitness Pal to your smartphone in advance.

This seminar is just $25 if you sign up ahead of time, so what are you waiting for?

Register Here!

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Yesterday’s Results Board: Rest Day
These Are the Animal Wranglers Behind the Only Good Twitter Account Deadspin
What It Actually Looks Like to Eat the Recommended Amount of Sugar Greatist

Fight Gone Bad 2017: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $30,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had over 130 members participate, and this year, we’re capping it at 200.

When is Fight Gone Bad?

Saturday, November 4th, 2017. First heat begins at 9am. While we originally posted a save-the-date for October 21st, we decided to reschedule for a couple weeks later, because we already have a lot happening in late September and early October! This gives teams more time to fundraise, hold practices, and plan-out costumes!

What is Fight Gone Bad?

Three Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 pounds
Box Jumps, 20″ box
Push-presses, 75/55 pounds
Row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What does the registration fee cover?

The $30 (plus tax) fee covers the cost of a team t-shirt. You and your team will be able to create a unique team name and decide on t-shirt colors. We also give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Why are we fundraising?

In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re busy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?

While encourage everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 22nd, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)

Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We have scaling options available!

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend that Saturday, November 4th?

You can still sign up to be a part of a team to participate in fundraising and get a team t-shirt. Unfortunately, though, we won’t be running a Fight Gone Belated this year as we have in years past. Sign up anyway and select the option to be on Fight Gone Belated, so you can raise funds for BCF!

Ok, I’m sold. Where do I register?

Register Here!

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Yesterday’s Results Board: Overhead Squat | Partner WOD
The No. 1 Reason Your Diet Is Failing Athlete Daily
How to Choose Wisely Nautilus

Overhead Squat

3-3-3

Not a true max-effort day. Just find a challenging triple.

Post loads to comments.

_____________________

Partner Metcon

3 Rounds for Time:
800m Run
100m Sandbag Carry
80 Air Squats

In teams of 2, complete the work for time. Do the runs together and partition the other work however desired. Carry the sandbag in front of the body (i.e., bear hug style). Choose a load that is challenging for both of you to carry and trade off as needed.

Post time, Rx, and partner to comments.

TBT to when Jay R. had the most team spirit at last year’s Fight Gone Bad. Heyyyy, speaking of TBT, help us celebrate 10 whole years worth of throwback at our 10th Anniversary Party on September 30th! 

New Article Up on Inside the Affiliate

“A gym is not something you build and walk away from. In its best iteration, a gym is a dynamic, vibrant, and inclusive community that improves peoples’ lives and the world around it.” That’s Coach David in “10 Things I’ve Learned in 10 Years of Owning a CrossFit Gym,” the latest transmission from Inside the Affiliate! Here Captain Osorio gets in depth about the knowledge he’s accumulated over the 10 wonderful years of CFSBK’s existence. If you’ve experienced this week’s My Little Pony invasion, you’ll understand #6, “Don’t be afraid to get weird.” Here’s to many more years of getting weird with you weirdos!

News and Notes

• And heyyy, speaking of Fight Gone Bad, check the blog tomorrow for FGB 2017 registration info! 
• CFSBK will be hosting an Own Your Eating Seminar on Monday, September 11th from 6 to 8pm. Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. See the event page for more info! 
• As we mentioned yesterday, CFSBKer Moe  N. of beyond the whiteboard generously offered to give free merch to 3 randomly chosen people who posted their Helen for Houston Results. Those people are: Daniel Rocha, Brad Larson, and Jen Bokoff. Don’t forget to claim your treasures at the desk! In addition, the top men’s and women’s times posted will receive prizes. Those times are James A. and Coach JB. Congrats, all!

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Yesterday’s Results Board: 2015 Regionals Workout #6
Trick Yourself Into Feeling Wide Awake After a Bad Night’s Sleep NY Mag
“My Name Is Daniel J., and I’m a CrossFit Kids Coach” CrossFit