Snatch: 5 attempts between 80-90% of your best recent snatch
Not a 1RM day. Goal is zero misses. If you have a tendency to recover by walking forward then sit in the catch for a few seconds before standing. 

Exposure 5/8
Post loads to comments.
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5 Rounds Not For Time, or 20 minutes:
5 each side, Contra-lateral Overhead Reverse Dumbbell Lunges, as heavy as possible 
10 Supine Ring Rows (or as challenging as possible) 
25 Hollow Rocks 

Post rounds and Rx to comments.

Look at all the side-splitting fun you could stand to lose by not participating in Fight Gone Bad! REGISTER NOW | Photos from last year’s event by Dan R., Asta F., and Susan P.

PSYCH! You Still Have Time to Join the FGB Madness! 

There are still a spots left for Fight Gone Bad, so we’re extending the deadline for you to register. We only keep repping this out because it’s bascially the coolest day of the year at CFSBK, and we don’t want you to miss out. Read more here, sign up here. 

Check out some comments from last year’s participants…

FGB was amazing. It’s amazing to have discovered a healthy, dedicated, and compassionate community. I’m so impressed by the amount the gym raised that will go directly to our own community and the neighborhoods that need the investment the most. I’d recommend this gym to anyone in a heartbeat. —Allie B.

FGB was a ton of fun. I did better than I was expecting to (246 reps) and the camaraderie and good vibes in the gym throughout the day was great to experience. Well done and thanks for putting together such a great event! –Shawn

(my first) FGB was SO fun!! so many good vibes! thanks to everyone for making it such! despite in going in such the first heat in a relatively empty gym, so happy to have had some cheerleaders (including my awesome judge, kate r.) and my awesome team! did it RX’d despite my looming cold and woke up not feeling so hot! happy to be resting right now!!! –Cam

Rowing turned out to be my biggest FGB improvement this year over last with a round of CRASH-B’s under my belt. … Seriously, it was a very fun day — congrats to all of my Badger teammates, Hayley, Jun, Noah, Josh and Sarah, you guys were all fantastic! And thanks to everyone who made it such a success again this year! –Amanda Mc.

FGB was awesome. I’m so happy I’m feeling healthy and was able to participate this year. I’m very impressed with everyone’s performance yesterday, so many big PRs! It’s nice to have a benchmark like this every year to see how far we’ve come. I even surprised myself. –Coach K Harpz

FGB was a blast as always. It’s really cool to be in the middle of everyone while there’s a great energy flowing around. Thanks to my fellow Vatos for throwing down with me. –Coach Fox

My first and it was a lot of fun. Definitely an intense workout. I loved the gathering of the entire CFSBK community and it’s nice to see lots of new faces I don’t know because we work out at opposite ends of the day. Thanks to everyone involved for the great organization. I’m looking forwarding to seeing my score tomorrow. The one surprise of the day was figuring out at the end that Fox was in costume. –Elliott

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Spitfire Athlete Pro: Strength Training App for Women 

Did you participate in Fight Gone Bad 2015? If you’ve competed in a previous FGB, tell us about your experience!

Performance:
High Intensity
Back Squat 85-70% x 3 x 2
Front Squat 85-70% x 3 x 2
Add a few pounds to your last high intensity day.

Exposure 8/16 

Fitness:
Front Squat 3 x 5
Add a few pounds to your 3 x 8 exposure last week. 
Exposure 5/8

Post loads to comments.
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AMRAP 15 Minutes:
30 Russian Kettlebell Swings 72/53
200m Run
10 Handstand Push-Ups

Scale the HSPU to 1 or 2 AbMats, or scale some volume as necessary. The intention is to do the 10 reps in one or two sets. Sub 3 Wall Walks with a :05 Hold at the top if you can not perform the handstand push up.

Post rounds and Rx to comments.

Kathleen R. from CrossFit Virtuosity at our Subway Series event | Photo by Ewan B.

CFSBK Kids Club Night: Saturday, September 26^th from 6pm-9pm

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 

When: Saturday, September 26^th from 6 PM -9 PM

Who: Kids ages 3-12, parents can stay if they want or go out on the town. 

Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

Join the 2015 Fight Gone Bad Fun! 

There are still spots open for Fight Gone Bad. Learn more here, and register here. 

We are open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. 

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 $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. 

What are you waiting for? 

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Man Suddenly Regretting Asking To Be Taken Seriously By Peers 

Melody S. (now Melody W.) got married on Sunday, September 6th in Philadelphia. Here she is above with CFSBK members Jennifer G. and KLove, who are “pressing” Melody’s husband Mike (who trains muay thai down the street). Melody reports: “The wedding was awesome. We had a strongman and a fire breather and a magical carnival themed wedding in Philadelphia. It was the best day ever.” Melody and Mike are back in Brooklyn for a couple of weeks before they head to Bali and Singapore for the honeymoon of awesomeness. 

• Bye bye, birthdays on the blog: With 750 members and counting, we’re doing away with giving birthday shout-outs on the blog. If you have other exciting news to report, such as Melody’s news above, send it to Managing Editor Kate R., at Katharine [at] CrossFitSouthBrooklyn.com.  
• There are still spots open for Fight Gone Bad 2015! Learn more here, and register here. 

Three Ways to Spice Up Your Tuesday CFSBK Life

• Active Recovery at 6:30pm. This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Want to learn more? We wrote a detailed article about this class on Coach David’s blog, Inside The Affililiate, called “Running an Active Recovery Class.”
• Pilates with KH at 7:30pm. Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way! Learn more about KH in our interview with her, called “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“ 
• AntiGravity at 7:30pm (and Sundays at 2pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. 

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How Does Twitter Use You? The Los Angeles Review of Books
Inside CrossFit Games Training Camp: Team NORCAL CrossFit 

Bench Press

Performance: Medium Intensity: 75-80% x 5 x 4
Add a few pounds to last week’s medium intensity exposure.  

Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure. 
Exposure 5/8
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Deadlift

Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 5. Dead start, no touch-and-go. 

Exposure 5/8
Post loads to comments.
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3 Rounds For Time: 
12 Burpee Box Jumps 24/10″
15 Deadlifts 225/135

Post time and Rx to comments.

Another great shot from Ewan B. at the last Subway Series event

Schedule Changes

The following classes will be offered as a modified schedule today:

• 8am
• 9am
• 10am
• 12pm

Join the 2015 Fight Gone Bad Fun! 

There are still spots open for Fight Gone Bad. Learn more here, and register here. 

We are open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. 

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 $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. 

What are you waiting for? 

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When Labor Day Meant Something The Atlantic 

Fitness
Back Squat: 3 x 8
Heavier than last week. 
Exposure 4/8 

Performance
Medium Intensity
Back Squat: 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last High Intensity day. 
Exposure 7/16 

Post loads to comments.
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Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
200 Wall Ball 20/10, 14/9
50 Ring Muscle-Ups

Sub for the muscle-up is 1 burpee + 2 pull-ups/ring rows (50 burpees and 100 pull-ups for the team). The burpee and pull-ups/ring rows must be performed as 1+2 at a time, i.e., you can not perform 10 burpees then 20 pull-ups/ring rows to equal 10 muscle-up. 

Post time and Rx to comments.

Kristin C. crushing all things athletic on her honeymoon: handstands on Taketomi island, kayaking in the Irimote river, and a major bike climb in the Arashiyama bamboo forest in Kyoto. Kristin reports: “Japan is incredible—an adventure seeker’s paradise. The food ain’t too shabby either! Special thanks to Coach Whit for the all the strength training this past year!”

Schedule Changes

• AntiGravity is CANCELLED today.
• Kids Club at 9am is CANCELLED today. 
• CrossFit Preschool is CANCELLED today. 
• The following classes will be offered as a modified schedule tomorrow for Labor Day (9/7):
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

_____________________ 
Keeping It Real: Runners Share Self-Portraits Runner’s World 

Clean and Jerk

Take 12 minutes to warm up a bit beyond your clean and jerk weight for the WOD.

Post loads to comments.
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“2-Mile Grace”

For Time:
1-Mile Run
30 Clean and Jerks 135/95
1-Mile Run

The fastest “Grace” times are around 2 minutes. For scaling, choose a weight here that you can throw around a bit, maybe even cycle some of the reps and finish the barbell portion in no more than 7 minutes. 

Post time and Rx to comments.

A note from Coach David: “Bliss and I dropped into Full Range CrossFit in Providence, RI while in town for a wedding. Here we are with head coach and owner Alecia post workout. I’d recommend people stop in at FRCF if they’re in town. The class was well organized, they offered leveled programming and train in macrocycles like we do at CFSBK. The space was also clean and well organized and everyone was very friendly! Will be going back soon.” For more details, check out his Travel Gym Recommendation—and post your own!

• Don’t forget to sign up for FIGHT GONE BAD 2015! Learn more here, and register here. 

Upcoming Schedule Changes

• ACTIVE RECOVERY is CANCELLED today, and Saturday’s Noon class is cancelled indefinitely. Check out Yoga for Athletes at 10am with Coach Whit instead!
• Kids Club at 9am is CANCELLED tomorrow (9/6). 
• The following classes will be offered as a modified schedule for Labor Day (9/7):
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

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Posture: An Easy Way to Up Your Performance StrongFirst
Never Too Old! 77-Year-Old Woman Transforms Herself Through CrossFit People 

Alex B. mid snatch pull | Photo by Ewan B.

• Happy birthday, Coach Margie! 

Fight Gone Bad 2015

Guys, we keep bringing it up because it’s that important and that fun. You now have six days (a mere 144 hours!) left to sign up for FIGHT GONE BAD 2015. Learn more here, and register here. 

Also, we are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com. 

Upcoming Schedule Changes

• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. AR at 11am is also CANCELLED this Saturday (9/5).
• Kids Club at 9am is CANCELLED this Sunday (9/6).
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day (9/7). Please note the changes to the morning and evening classes:
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

_____________________ 
Long Island teenager told he only had a ten per cent chance of walking again takes his first steps just three months after breaking his neck in a Jones Beach diving accident DailyMail
The Giant Blue ‘Eyes’ of the Prawn Nebula CNET

EMOM For 16 Minutes:
Even: 1 Snatch
Start at 70% and go up a few pounds each rep if it’s moving well.
Odd: 5-7 Tempo Ring Dips, Tempo Ring Push-Ups, or Tempo Push-Ups
2-2-X-2 Tempo (2 sec down, 2 sec hold bottom, explode up, 2 sec hold top) 

Exposure 4/8
Post loads to comments.
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4 Round For Time:
45 Double-Unders
30 Squats
15 Burpees
Rest 1:00 

Sub for double-unders is 20 attempts/makes.

Post rounds and Rx to comments.

Coach David often asks Coach MeLo to pick him up. You should ask her to pick you up too, it feels nice | Photo by Thomas H.

• SAVE THE DATE: Do you like to dance, drink, and raise money at the same time? On October 24 from 8pm to midnight, CFSBK is hosting BROOKLYN NOW’s second annual fundraiser. Learn more here!
• Happy belated birthday, John T. and Crystal C.! 

Upcoming Schedule Changes

• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. AR at 11am is also CANCELLED this Saturday (9/5).
• Kids Club at 9am is CANCELLED this Sunday (9/6).
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day (9/7). Please note the changes to the morning and evening classes:
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

Check Out CrossFit Teens at CrossFit South Brooklyn!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?

CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Dates/Times
Summer: Monday/Wednesday at 3:30
Fall: TBD

Cost
1x/Week: $120/Month
2x/Week: $200/Month
10 Class Punch Card: $325
Drop In: $35 

REGISTER HERE

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We asked this QOD on the blog around this time back in 2009, but we’re asking again: what is your all-time favorite book? 

Performance:
Low Intensity
Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.

Exposure 6/16 

Fitness:
Front Squat 3 x 8
Add a few pounds to your 3 x 8 exposure last week. 
Exposure 4/8

Post loads to comments.
_____________________ 

5 Rounds Not For Time, or 25 Minutes:
5-5-3-3-1 Press
100m Farmer’s Carry, as heavy as possible 
300m Recovery Row

Work up to a heavy single on the press. Perform the carries as heavy as possible, almost to 3rd ave and back. Row the 300s easy at around 18s/m. 

Post Rx to comments.

Brendan B. just wrapped his first ever Hood to Coast, a 200-mile relay race from Mt. Hood to the coast of Oregon. Each member of a 12-person team takes on three legs total and you run through the night. His goal was to hit splits of 7:25 (5.46 miles) / 7:35 (5.06 miles) / 8:10 (7.72 miles) for the race. He wound up hitting 6:56 / 6:55 / 7:16. The shot of him above is right before he ran his second leg through a dusty trail at around 11pm. He used his SBK bandana to keep the breathing paths clear as he ran through it. The other is from his third leg just 20-miles or so off the coast.

Brendan wrote: “There is no doubt working out with CFSBK helped me not only beat my time goals and PRs, but was walking fresh as a daisy and ready to run some more the day after. Couldn’t be happier with my results and am pumped for my next race.”

We love seeing photos of your adventures—and hearing about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états! Send awesomeness to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com. 

Have You Signed Up For Fight Gone Bad Yet?!

The registration deadline is Monday, September 10. Learn more here, and register here. 

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 $60,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

If you haven’t competed in this annual event yet, we promise it’s a good time–it’s actually most of our members favorite day of the year at the gym! Check out last year’s event and team photos to get a taste! (Bonus points if you find the photo of Coach Fox dressed like a cat.)

Upcoming Schedule Changes

• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we’re nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.  
• Active Recovery at 11am is CANCELLED this Saturday.
• Kids Club at 9am is CANCELLED this Sunday.
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

_____________________
The Insecurities of a Washed-Up Pro Wrestler The Atlantic 
Butterfly show at the American Museum of Natural History opens Saturday, September 5

KH (aka Cage), Coach Whit, Jenna J., and KMo have spent the past week hiking 35 miles on the Laugavegur Trail in Iceland. They survived (!!!) and are coming back to us tonight. Ask them about their adventures!

• FIGHT GONE BAD 2015: Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Have you signed up yet? The deadline is only 10 days away. REGISTER HERE!
• SCHEDULE UPDATE: Pilates is CANCELLED tonight.

Want to Model Your CrossFit Muscles?

Ewan B. (who took a bunch of great photos for us at the final Subway Series event) has a client that sells a fat burner, and they are looking for ripped athletes (male and female) with low body fat. Ewan is doing a casting, and needs athletes with the necessary physique. It’s a paying gig ($500) and he would need a signed model release. The shoot may be as soon as tomorrow, so have a flexible schedule! Email Ewan [at] ewanburns.com, and check out more of his work at www.ewanburns.com. 

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Breathing and Breath Control for Olympic Weightlifting Catalyst Athletics
The Science Of Why You Should Spend Your Money On Experiences, Not Things Fast Company