Bench Press / Split Squat Superset*

A1) Tempo (31×1) Bench Press:
3 x 10

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 10e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 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 3 of 8

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Every 2 minutes for 10 minutes:
10 Russian Kettlebell Swings
10 Dumbbell Thrusters

Sprint each round. Score fastest/slowest times. Use loads that are challenging to perform unbroken.

Post times and Rx to comments.

 

This Friday: Movie Night Returns with Coming to America!

This Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! We asked you to vote, and Coming to America edged out Space Balls by one vote. 

In case you haven’t seen the Eddie Murphy/Arsenio Hall/NYC classic Coming to America, here’s the IMDB summary: “It is the 21st birthday of Prince Akeem of Zamunda and he is to marry a woman he never saw before. Now the prince breaks with tradition and travels to America to look for the love of his life.” Watch the trailer above!

Movie Night will be BYOB/snacks. Come for some fitness, stay for some fun!

Want to Work at the Front Desk?

CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym.

On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year. 

We will be interviewing this month and hiring a new staff member for immediate training. We’re looking for someone who can take the 5:45am to 9:30am shift on Mondays and Wednesdays.

Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

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My First Throwdown CrossFit Journal
Could Yoga Delay Cognitive Decline? Pacific Standards

Clean and Jerk

Every 90 seconds for 10 reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

Work up to a medium-heavy load for the day.

Post loads to comments.
Exposure 2 of 8

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10 Rounds for Time:
3 Power Snatches 135/95
3 Handstand Push-Ups

The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

Post time and Rx to comments.

Kate T. and Allie B. at yesterday’s Hail to the Team event at Crossfit Queens. Congrats to all who competed!

Today: Active Life Bulletproof Assessment Workshop at CFSBK

Where: 608 Degraw
When: Today from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff

What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Come ready to train! This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Be prepared to:

• Deadlift
• Squat
• Press
• Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

Job Postings at CrossFit HQ

Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California! Check out a flyer for the postings here.

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Yesterday’s Whiteboard: Partner WOD
The Uninhabitable Earth, Annotated Edition NY Mag
The Promise of LSD Microdoses and Other Psychadelic “Medicines” Scientific American

Partner WOD

AMRAP 30 Minutes:
30 Deadlifts 155/105
30 Burpees Over the Bar
30 Pull-Ups
30 Box Jumps 24/20

One partner working at a time. Break the reps up however desired. The Deadlift weight should be on the light side. The Burpees are Rx’d as a two foot take off. Scale the Pull-Ups to Banded, Kipping, or Ring Rows as needed (no Jumping Pull-Ups today). The Box Jumps should be a two foot take off as well.

Post rounds, reps, and partner to comments.

A classic CFSBK summer scene

• Schedule Change: Today’s 11am Active Recovery class is cancelled.

Today: Hail to the Team at CrossFit Queens

Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place on this Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. Make the trip up to Astoria to cheer our athletes on!

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Yesterday’s Whiteboard: Rest Day
10 Exercises for Stronger, Healthier Scaps BarBend
High Intensity Workouts May Be Good at Any Age NY Times

Bob S. was down in Charlottesville, where his daughter was visiting UVA, and look who he found: it’s our (actually not so) long-lost Coach McDowell. We miss you McDowell!

This Week at CFSBK in Review

1. Pierre D. is CFSBK’s July Athlete of the Month. Congrats, Pierre!

2. Voting for next Saturday’s Movie Night closes TONIGHT at midnight! Right now it’s very close between Space Balls and Coming to America. Go over to the event page and leave a comment to vote for your preference!

3. CFSBKers competed in last weekend’s USAW Crow Hill Open, and we brought you the Saturday results. You can expect a full report early this coming week!

4. Over on Inside the Affiliate, our business blog, we have a new article on choosing membership management software for your gym. Check it out!

5. Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place tomorrow from 12 to 5pm. Are you competing this weekend? Let us know in the comments so we can shout you out on the blog!

6. Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California!

7. Tomorrow’s 11am Active Recovery class is cancelled. Still want to do something other than group class this weekend? Don’t forget about Saturday’s 10am Yoga for Athletes class or Sunday’s 11am Active Recovery and 2pm Anti-Gravity classes! 

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Yesterday’s Whiteboard: Snatch | Chipper WOD
Sloths: Cute or Disgusting Atlas Obscura
CrossFit Kids Research Brief: Added Sugar CrossFit Journal

Snatch Complex

Every 90 seconds for 10 reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.

Post loads to comments.
Exposure 2 of 8

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For Time:
60/45 Calorie Row
120 Double-Unders
80 Russian Kettlebell Swings 24/16kg
800m Run

The run is a lap + to 4th Ave. and back. Scale Double-Unders to singles as needed, or to 40 attempts. Use a kettlebell that allows you to get through the 80 reps in 2-4 sets.

Post time and Rx to comments.

Robyn O. locks out a Press as Coach Jeremy watches at our Friday night Starting Strength class

Saturday: Hail to the Team at CrossFit Queens

Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place on this Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. There are still spots open for competitors, so grab a partner and sign up! GO HERE for more info and to register. If not, make the trip up to Astoria to cheer our athletes on!

Are you competing this weekend? Let us know in the comments so we can shout you out on the blog!

News and Notes

• Saturday’s 11am Active Recovery class is cancelled. 
• Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California!

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Yesterday’s Whiteboard: Back Squat / Front Squat | Power Cleans, Thrusters
Regular People Try Stabbing an Olympic Fencer BuzzFeed
Keeping the Bar Close Catalyst Athletics

Back Squat / Front Squat

Tempo Back Squat (31X1):
2 x 8

Tempo Front Squat (31X1):
1 x 8

Peform 2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.

Post loads to comments.
Exposure 2 of 8

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5 Rounds for Time:
10 Power Cleans 95/65
10 Thrusters 95/65

Post time and Rx to comments.

This Weekend: Active Life Bulletproof Workshop at CFSBK!

Where: 608 Degraw
When: Sunday, July 16th from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff
What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Flexibility and Mobility

At the workshop we assess:

• Where your flexibility and mobility is limited
• How limited flexibility and mobility impacts training and can lead to injury and reduced performance
• How to modify workouts based on flexibility and mobility limitations

Strength Balance

At the workshop we test:

• How balanced your lower body is
• How balanced your upper body is
• How strong your legs are working together vs. working alone

Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.

Come Ready To Train

This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Come prepared to:

• Deadlift
• Squat
• Press
• Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

For more info, check out this workshop overview video filmed at CFSBK!

REGISTER HERE!

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Yesterday’s Whiteboard, part 1: Rest Day (part 2!)
Is Your Sleep Schedule Preventing You from Getting Stronger? BarBend
Develop Your Love for Details CrossFit Invictus

Today is a programmed rest day, but Clio never rests when it comes to being cute

New Article Up on Inside the Affiliate

Over on Inside the Affiliate, our business blog, we have a new article on choosing membership management software for your gym. Oddly enough, it’s entitled “Choosing Membership Management Software for Your Gym” and features a Q&A with Zen Planner. Raise your hand if you remember when the front desk was a pencil pouch! We’ve come a long way, and as usual, ITA sheds some light on how we got here and where we’re going.

Vote for Movie Night!

On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. No, we’re not talking about sweating through multiple t-shirts in one class. And we’re not taking about jockeying for that one really good spot under the Big Ass Fan in 597. We’re talking about Movie Night! And we want you to tell us which of the following movies we should show:

• Space Balls
  
• Coming to America
• Say Anything…

Please leave a comment on the event page to vote for your preference. So far it looks like Space Balls is winning! Movie Night will be BYOB. Come for some fitness, stay for some fun!

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Yesterday’s Whiteboard: Bench Press / Split Squats | Tabata Row and Burpees
Mat Fraser: Making a Champion (Part 13) NF Sports
Scientists Re-created an Extinct Virus Scientific American

Bench Press / Split Squat Superset*

A1) Tempo (31×1) Bench Press:
3 x 12

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 12e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style.

*Warm up and a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

Post loads to comments.
Exposure 2 of 8

_____________________

Metcon:
Tabata Burpees
Rest 1 Minute
Tabata Row

Post work to comments.

Athlete of the Month: Pierre Davidoff

By Chris Fox

Welcome back to our longest running blog series, Athlete of the Month! Today we’re throwing the spotlight on Pierre D., easily our fittest Masters athlete at CFSBK. Consistent training, attending gym social events, competing outside the safe walls of 597 and 608 Degraw, and being the consummate rack/WOD/bar mate are all things that the coaching staff agree make Pierre a great AOM choice. I enjoyed sitting down with this eager, optimistic, humble, smooth-speaking Frenchman to learn a bit about him, and I hope you enjoy it, too.

Fox: Congrats! Thanks for coming in to chat.

PD: Thank you. I’m truly flattered.

Fox: Let’s get started. When and how did you start CrossFit?

PD: I started in April of 2012, and it was with a Foundations class with you. I even actually remember my very first WOD time! It was the run, Air Squat, Ring Row, Sit-Up workout and I finished in 8:37. It was a pretty humbling experience since I thought of myself as pretty fit. The other three guys in my class took off faster than me on the first run, and I never caught up! However, in class 2 there were only three of us and by the third class it was only me left. I basically got private classes for half of the cycle. I also remember doing this seemingly simple Wall Ball workout that we finished with in class 6 that crushed me. I was hooked. I was introduced to CrossFit by my friend Paul Sandwald, who used to be a member here (Paul and his previous AOM wife, Sarah H., have relocated to San Francisco). I was dropping my son Tristan off at school and ran into him as he was coming from a workout. Long story short, I looked into it and was interested and here I am today.

Fox: Haha… of COURSE you remember your time from your first ever class WOD! I forgot that you knew Paul. Good people, he and Sarah. What about CrossFit appealed to you and why’d you stick around?

PD: I liked the class environment and the push that it gave me. I’ve always trained but have trouble pushing myself training alone so the competitive environment was a big for me. Of course the coaches and their timely corrections are invaluable as well, and the diversity of programming and the movements we train in CrossFit are really cool. Around the time I found CrossFit South Brooklyn I was struggling with addiction, and I have to say that this place, and immersing myself in it, were a big part of my success in dealing with addiction and moving forward in a positive direction.

Fox: That’s amazing, man. As a coach, I’ve always felt that while the physical aspects of becoming a quantifiably fitter human are certainly pretty cool, the ways that people progress that have nothing to do with reps, weights, or times are infinitely more satisfying. Things like what you’re speaking about… thanks for sharing that. Let’s hear a bit about you pre-CrossFit. Have you always been into fitness?

PD: Yeah, pretty much. I swam when I was young, and then trained in gymnastics for 13 years where I competed on the college national level in the sport. I quit gymnastics after a bad ankle injury and eventually began triathlon training, completing a Half Ironman as my longest distance. I’ve also done a bunch of adventure races like Spartan. I went to the gym and would do interval training and such to support my efforts in those activities but hadn’t done any Olympic lifting or CrossFit style gymnastics prior to CFSBK.

Fox: Ahhhh, so that’s why you can fly around the rings and Pull-Up bar like you’ve grew up on them! Where’d you grew up? The accent tells me it wasn’t in Gowanus.

PD: I was born in Paris and grew up in a southeast suburb of it called Saint Des Fosses. My family is all still there, including my brother Igor who incidentally looks nothing like me. In fact the rest of my family are all blonde haired and blue eyed. At 15, I asked my mom to “tell me the truth” about whether or not I was adopted! I’ve since learned about how genetics express themselves 🙂

Fox: How’d you wind up in the states?

PD: I’d been visiting for a while, since 1983, but I moved here “by accident” in 1995. I was really just on vacation but decided not to return to France. I was travelling a lot, doing cyber security for banks and also some teaching and was just ready for a change of life. I did lots of odd jobs for while to stay here. Man, did I wash a lot of dishes… but I was eager for the opportunity that this country provides. In my line of work, in France there is no way you can get a job without the “proper” education. Here, you just have to prove you have what it takes to get the job done. It’s like, “show me what you can do for me.” There’s no way I could have created the life I have now if I’d stayed home. And I wouldn’t have met my love and my wife, Ariel. We met while working together in 1998, married in 2003, and had Tristan in 2006.

Fox: I always find the immigrant view of what the US has offer in terms of opportunity refreshing. Whole generations move here from across the globe for exactly the reasons you express. I’m pretty sure you’ve quit washing dishes for a living. What do you do now?

PD: I’m currently with a company called Celmatix that I’m very excited about. I began with them early on when they were a new start up. I think I was their 20th employee. We’re doing work on solving and decoding the human genome to help couples with fertility issues. We do things like work to calculate the odds of success with different fertility treatments based on a woman’s mutations in the genome, or predict how early in life a woman is likely to begin menopause, which if you’re considering when in life you’d like children can be a major factor.

Fox: That sounds like great work. What do you for fun, outside of work and CrossFit?

PD: [read in an exaggerated, expressive French accent] I loooove to cook! Lately I’ve been focusing on smoking meats on my balcony. My neighbors have almost called 911 a few times thinking there was a fire after I set up the smoker at 4am. I’m trying anything in there… ribs, short ribs, brisket, you name it. I’ve also been trying breadmaking, but without much success yet. As a family we also pick a new restaurant to type of cuisine to try each week. I think it’s shaped Tristan to be a bit unlike the average kid in that he’ll eat whatever we eat and has quite a palate. Ariel and I love to travel and also take Tristan everywhere we go. This year it’s Iceland and Scotland. And, I love music. I’ve got a unashamed love of most 80’s rock. I still go to shows regularly but they start so damned late! I love it when some of the older acts go on at 8 or 9pm since they know us older folks have to get our sleep. Going to see live music is another hobby I’ve been sharing with Tristan as well. Ask me about the time we had no tickets to see his favorite band, Royal Blood, but wound up meeting the band and seeing the show with the best seats on the house!

Fox: That’s an amazing story. Tristan is a lucky little dude. Back to fitness for a quick minute… you trained and competed at a weightlifting meet this year. Can you tell us about that?

PD: I think what triggered it all was a story on CFSBK blog about Arturo’s experience training for the 2016 Masters Nationals. If I remember it was in July or August 2016. I decided what the heck let’s shoot for the stars and sign up for a meet a try to qualify. I think at the time the qualifying weight for 94kg men in my age group was a 182Kg total, which I thought was achievable. Then in September 2016, they released the revised total and the qualifying total was now 192Kg. This was getting into PR territory for me and much more difficult to achieve with USAW standards. I started increasing my training volume in Oly and also attended the Friday Oly class with Coach Joe. He is a total riot, but for some reason, his style and cues resonate well with me. It was a very humbling 3 months of training. I did the last sanctioned meet of 2016 where I could record a qualifying total for the Masters Nationals. I planned on hitting 80, 85, 90 on the snatch, and 103, 107, 111 on the clean and jerk. Besides my openers, a lot of these weights were hit or miss, and I was very inconsistent on the snatch. Well, snatch did not go as planned at all, hit my opener at 80 and missed back to back 85kg attempts. I then opened at 103 on the clean and made it. I was still far from the needed total so I decided to go for it and did a 9Kg jump to 112kg. Missed my first attempt on the jerk for a press out, but got my second attempt. That was it! I was qualified for Masters Nationals.

Masters took place in Savannah. It was a great experience and by then I was very consistent in my lifting. I went 3 for 3 on the snatch with 80, 85, 90 and 3 for 3 on the clean at 103, 108, 111 for a 201Kg total which was a PR for me! I think I finished 8 out of 15. This was a super cool experience, and I’m really happy I decided to take a chance and challenge myself. This year my challenge is to make it to the online qualifier for the 2018 CF Open. I know it sounds crazy and Ariel thinks I’m nuts. I think the challenges give me a focus, and CrossFit as the mean to improve myself as an athlete and a person.

I think Alfred Lord Tennyson said it best in Ulysses, and I try to live by these words every day:

We are not now that strength which in old days
Moved earth and heaven, that which we are, we are;
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield.

Fox: You rock. I really like this interview… Last question: What should we look for in a future AOM?

PD: Someone who challenges themselves and tries new/scary stuff. Someone who works on their goats and hammers them down until they’re no longer goats. You can’t shy away from the hard stuff. You have to approach it with consistency and discipline. And of course, be a good classmate. Just this past Crush Week we did a dumbbell version of the Open Workout 14.5/16.5… and it literally crushed me. If it were not for Paul and Allie I would not have finished. They cheered me on to keep moving and so I did.

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Yesterday’s Whiteboard: Clean and Jerk | Deadlifts, Run
What CrossFitters Can Learn from Bodybuilding BarBend
Rehabilitation Starting Strength

Clean and Jerk Complex

Every 2 Minutes for 10 Reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

Work up to a medium heavy load for the day.

Post loads to comments.
Exposure 1 of 8

_____________________

3 Rounds for Time:
15 Deadlifts 225/155
400m Run

The barbell should be medium-heavy and unbroken on the fast end.

Post time and Rx to comments.

Here are Coach Arturo, Alex B., and Jacob M. at the first day of the Crow Hill Open. Both Arturo and Alex hit 135 kg on their Clean and Jerk to qualify for Masters Nations, while Jacob PRed at 130 kg! | Videos courtesy of Katie H. and Coach Frank

Schedule Changes

Anti-Gravity is cancelled today.

Today: CFSBK at the Crow Hill Open

Yesterday, CFSBK’s men—including Coach Arturo, Alex B., and Jacob M.—competed in the USAW Crow Hill Open. Today, Francine D., Morit S., and Katie H. will throw down. We’ll have a full report for you soon. Show our CFSBK women some love in the comments, or better yet, head over to Crow Hill and cheer them on! Kick some ass, ladies!

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Yesterday’s Whiteboard: Partner WOD
Where Women’s Empowerment Means Lifting 300 Pounds NY Times
The Story Behind the World’s Most Famous Desktop Background Artsy

Partner WOD

In teams of 2, partners alternate full rounds of the following…

AMRAP 15 Minutes:
20 Russian Kettlebell Swings
5 Handstand Push-Ups

Choose a Kettlebell that’s on the heavy-ish side for you to perform 20 unbroken reps with. Scale Handstand Push-Ups to 1-2 AbMats or to Box Piked as needed.

Rest 5 minutes, then…

AMRAP 15 Minutes:
10 Burpees
10 Box Jumps 24/20″

Use a box that allows you to move pretty consistently through the 15 minutes.

Post rounds, reps, and partner to comments.

Another beautiful sunset on Degraw Streeet

Today: CFSBK at the Crow Hill Open

Some intrepid CFSBKers are headed to the USAW Crow Hill Open this weekend. Francine D., Morit S., Katie H., Jacob M., Alex B., and Coach Arturo will be competing in this two-day Olympic lifting meet. Francine, Alex, Katie, and Arturo are shooting to qualify for the National Masters Weightlifting Competition, and this is Morit and Jacob’s first meet! The men will lift today, and the women will lift on Sunday. Show some love in the comments, or better yet, head over to Crow Hill and cheer them on! Kick some ass, guys!

Vote for Movie Night!

Exercise your CFSBK civic duty! On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! And we want you to tell us which of the following movies we should show:

• Space Balls
  
• Coming to America
• Say Anything…

Please leave a comment on the event page to vote for your preference! Movie Night will be BYOB. Come for some fitness, stay for some fun!

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Yesterday’s Whiteboard: Rest Day
A Plus-Size Girl Fitting in a CrossFit World Morning Chalk Up
How to Be Extremely Productive Without Getting Extremely Exhausted NY Mag