Rob U recently pulled a new personal record of 405 at the last strength cycle CFT. Congrats on the 4 plate milestone, Rob!

• Last Sunday vlogger Brendan S came to check out what CrossFit is all about at our weekly intro class. He videotaped parts of it and added some context and thoughts about his experience. Check it out!
• Mark your calendars everyone.. on Saturday August 1st we’ll be running a CROSSFIT TOTAL in group classes. Get your PR dance ready!
• ANTI-GRAVITY with Coaches Arturo and Noah starts tonight at 7:30pm! This is a bodyweight only class that focuses on developing the gymnastic skills typically see in CrossFit Group classes. This class works like any other and any member can drop in whenever!

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The CrossFit Games start this Wednesday and go through Sunday night. Several workouts have been released and we’ll be streaming them during classes all weekend. Is anyone interested in drinking a few beers and watching the finals on Sunday??

Fitness: 3×5 linear progression
If possible, add weight to last week’s exposure. It’s normal to miss reps this late into the cycle, aim for 3-5 reps per work set.

Performance: 5/3/1 Five week
65%x5
75%x5
85%x5+

Increase your training max by five lbs.
e7/8
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Complete as many rounds as possible in 12 minutes of:
10 Dumbbell Squat Snatches 75/55
50 Double-Unders

DB Snatch:
Priotitize movement quality, but note that the intention for this workout is to use a Heavy dumbbell. The Rx loads are no joke!
If you’re comfortable with the DB Snatch Alternate arms each rep, if you don’t feel very comfortable with it yet perform 5 on each arm in sequence. Pull from below the knee if you can’t set your back off the floor.

Double-Unders:
Double Unders should be completed in about a minute or so per round. Scale the volume down to if needed. The single under substitute is 150 reps.

Post workout results to comments.

Rich Froning and James Hobart perform today’s metcon.
Rich: 9 Rounds + 2 Snatches
James: 7 Rounds + 10 Snatches

• Happy birthdays to Alex C, Tori P and Megan R!
• CFSBKer Sonya C‘s father was recently in a car accident, the family set up a Caring Bridge in case anyone wants to see how he is doing, and show their support. Get well soon, Alan!

Last Change to sign up for Strength Cycle

Want to get really freakin strong? Here are the last remaining open cycles for Coach Jeremy’s Starting Strength program!
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th

The Sophomore Slump

by Noah Abbott

It’s inevitable. At some time during this great journey that is Crossfit, things are going to get tough.  Your strength numbers stop shooting up, and your metcon times stop plummeting down.  At a certain point what Mark Rippetoe calls the “Beginner Effect” wears off, and you are now faced with the daunting prospect that each gain, each skill mastered, and each second shaved will be done so at the cost of a considerable investment of time, focus, and will.  

Often, concurrent with this realization, you will look around and think “why isn’t this happening to anyone else!”  The guy you share a squat rack with has added 40 pounds to his squat this exposure, while you’ve risked an aneurysm to add 15!  The girl you did foundations with just hit 100 consecutive double unders, and you approach the jump rope like its an anaconda looking to wrap you up and eat you!  You thought you were great at this stuff, and all of a sudden it feels like you barely deserve to wear the ol’ skull and crossbones and call yourself a CFSBKer.

For many, this phenomenon occurs somewhere between 6 and 18 months into an athlete’s development, although it can certainly happen sooner or later, depending on your previous training history.  Often times this double edged revelation- That a) shit is gonna be hard, and b)that on the giant Crossfit spectrum your abilities rate closer to Jason Schwartzman’s than Jason Khalipa’s- results in a drop of motivation, general malaise, and sometimes a loss of CrossFaith.

Congratulations!  You are now a Crossfit Sophopmore, and experiencing your first Sophomore Slump!  At this time it may be meritorious to examine the roots of the word Sophomore.  Although commonly used to refer to the second year of high school or college instruction, it derives its name from the greek sophisma, which means “acquired skill, clever device, method” which was further derived from sophos, meaning “wise or skilled.”  Previously you made gains randomly, almost accidentally, and every lift or metcon was a PR.  Now, as a Sophomore, you must practice sophisma and train methodically and with greater perspective to ensure continued success.

Redefine Goals and Timeframes

At the start of your Crossfit career, goals were short-term challenges and triumphs.  Kicking up to a handstand, one (or ten, or twenty) push-ups or pull-ups, squatting to depth- these were things that you could identify, work on for a relatively short amount of time, and achieve.  For further development as a Sophomore, a redefinition of goals is necessary.  

Previously, we planned forward to achieving a goal.  “I want to squat 200 pounds by the end of the month.”  Looking forward, I challenge you to plan backwards.  Identify your goal, figure out how many training days you can allot per week or month to work on it, and set a long enough timeframe that you will be able to keep progressing slowly and steadily towards success.  Make sure to start submaximally (using weight/reps/etc lower than your current max) to make sure you have room to grow.  The more you can delay hitting the ceiling of your current ability, the more room your ability will have to grow. By starting low, aiming high, and giving themselves ample time to grow Smart Sophomores avoid Ceilings (I think I just made up a new saying!).

Perspective

Even with perfect planning, great focus, and sustained intensity, some movements,workouts, or even time/weight modalities (Grace vs Murph) will always seem to crush us.  Mobility, diet, sleep, injury history- all of these things blend into potent cocktails that besiege the fledgling (and intermediate, and expert) Crossfitter.   Instead of getting frustrated why not try and re-frame the problem:

First, embrace every exposure to them as an opportunity to practice perfectly and gather experience and insight about a difficult adversary.  Relish in attacking your weaknesses, and try your best to attend days when those weaknesses are programmed, or program them yourself during open gym days.

Second, actively try to maintain perspective about what Crossfit means in your life and your personal reasons for why you keep showing up to a funky old warehouse to get sweaty.  Aside from the infinitesimal percentage of elite, competitive Crossfit athletes, most of us come to the gym for reasons that all fall under the umbrella of “Improving Quality of Life.”  Increasing work capacity, being able to participate in new and challenging activities, looking better naked- all of these are broad, life-oriented goals that we work towards every single time we come to the gym, whether its a day when we hit a PR or where we bail on every set.  

Last, remember what a great privilege it is that you have a life that allows you to spend a nice chunk of time each week picking up heavy stuff, running, jumping, and making yourself Mas Sexy (and I mean that in the broadest sense of the Spanglish malaproprism).  There are a vast number of people out there too overworked, underpaid, untrained, ignorant or otherwise unable to do the things we take for granted.  Your worst day at the gym is better than a day sitting on the couch mainlining Pringles.

Just Show Up

Which brings me to my last point and word of advice during slumps, Sophomoric or otherwise.  JUST SHOW UP.  Every day you are in the gym working is a day you are improving, even when it doesn’t feel that way.  Tangible increases in strength or speed are important, but so are intangible gains in familiarity with movements and a greater understanding of your strengths, weaknesses, and limitations.  Broadening your knowledge and confidence is just as worthwhile an endeavor as broadening your back and thighs.  Sometimes you will surprise yourself with gains you make when you feel like you are standing still.  Plus, your friends want to see you, sweat with you, and laugh with you, and, if you don’t show up, your coaches will have nothing to do but compare deadlift scars and throw chalk at each other.

A Long Crossfit Road

Hopefully after reading this, some of you will feel rejuvenated, and apply these humble tools to break out of the funk you are currently in.  Although this article deals with the concept of a Sophomore Slump, rest assured there are Junior Slumps, Senior Slumps, and a wealth of postgraduate, doctoral, and extracurricular opportunities in Slump Science as well.  Now you have the weapons to fight back.   Redefine your goals and adjust your timeframes to allow steady progress towards said goals. Strive to maintain perspective and always reflect on what Crossfit means to you, why you do it.   Most importantly, even when it’s tough, find value in simply stepping into the ring.   So equipped, all of these Slumps will be just small road bumps on a long road.  Trust me, one day you’ll look back at this stuff, and laugh.

Fitness:
Clean Pull + Clean & Jerk
Read up on how and why to clean pull as well as some demonstrational videos. Good stuff!

Performance:
Clean & Jerk 80-90%x1x3-5
Clean Pull 110%x3x3

Post loads to comments.
e6/8
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With one partner working at a time:

AMRAP 20 Minutes:
5 Deadlifts 225/155lbs
10 Box Jump-Overs 24″/20″
15 Wall Ball Shots 20#/10′, 14#/9′

In workouts like this, where there is a built in rest period, the intention is to sprint through each round. Attempt to do everything unbroken. During your rest, intentionally try to bring your breathing and heart rates down to normal as quickly as possible. Standing tall, and taking gradually slower bearths will help.

Post time and Rx to comments.

Steph, Brenden, Alex, Joe and Andrew after yesterdays Potown Throwdown at Poughkeepsie CrossFit yesterday! You can see the full results here.

Announcements

• Did you miss the doggie meet up yesterday? Check out a clip on our instagram account!
• We had no RSVPs for Kids Club today so it’s cancelled! CrossFit Preschool is still on for 10am.

Introducing: Anti-Gravity: An hour-long gymnastics strength, skill, and conditioning class with Coaches Noah and Arturo 

Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.

The class will focus 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. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance. 

When: Tuesdays at 7:30PM and Sundays at 2PM (starting this Tuesday, July 21st)
Cost: This counts as a regular group class

Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.

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Bob Ross Remixed, Happy Little Clouds PBS 
This toddler is actually scary good at snatching his plastic barbell
What the hell is your “QL” and how do you mobilize it. CrossFit Invictus

Fitness: 3 x 3 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: 3 x 3 Linear Progression
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e6/8
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Fitness
10 Rounds For Time:
20 Double-Unders or 50 Single-Unders
5 Burpees
5 Chest-to-Bar Pull-Ups 

Performance
5 Rounds For Time:
50 Double-Unders
10 Burpees
5 Muscle-Ups 

Post time and Rx to comments.

6am Faithfuls Brad D. and Michael A. went on vacation together recently and took this adorbs photo at CrossFit Nantucket. Please always send your travel photos to Kate, our blog’s managing editor (Katharine [at] CrossFitSouthBrooklyn.com), so we can post them and share your adventures! 

• THE PALEO POTLUCK HAS BEEN MOVED TO TOMORROW DUE TO RAIN. All details remain the same—from 12pm to 4pm (or later…). Enter the park near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here. 

News and Notes 

• Andrew S., Steph M., Alex N., Brendan N. and Joe W. are representing CFSBK at the Powtown Throwdown at Poughkeepsie CrossFit today! They will complete four workouts including a two-mile run, 1RM clean and jerk, a chipper, and a couplet. Send good vibes their way! Good luck, team!
• Speaking of Kate (hi, it’s me here!), starting tomorrow, I’m taking my first real vacation from the blog since I started in April of 2014, and Coach David will be running it through the end of July. Please forgive him for his endearing typos and strange formatting choices. I am also away for the month of August, but will still manage the blog remotely. I will miss you guys, but I’ll be following along on here! <3
• Happy birthday, Tori P. and Megan R.!

How You Can Spend Your Saturday With CFSBK…

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery at 11am and noon today with Coach David.
• Open gym from 2-4pm.
• A Doggie Play Date from 2-3:30pm. More details here.

Strength Cycle Starts on Monday—and There’s Still Space For You to Get Hella Strong!

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

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Got Rhythm? Take This Test!
HOW TO: Double-Unders, Stop Tripping on the Rope! WODPrep 

ICYMI, here’s the latest video from Inside the Affiliate, called “How to Properly Spot the Bench Press!”

There’s Still Time to Sign Up For CrossFit 718’s Summer Games Event!

CrossFit 718’s Summer Games Event is happening next Saturday, July 25th and registration closes TONIGHT! This is a partner event with scaled and Rx-ed divisions. The workouts can be found here. 

Currently, the following teams from CFSBK are registered to compete:   

Team Foxes
Coach MeLo & Alex B.
Coach Whit & Brendan N.
Lauren S. & Alex N.
Coach K HarpZ & Jay M.   

Matt Katz is still looking for a partner! Email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com to get more details!

What Are You Doing Tomorrow?

• Let your doggie have a Doggie Play Date from 2-3:30pm! More details here.
• Join us for a Paleo Potluck in Prospect Park from 12pm to 4pm (or later…). Enter the park  near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here. 
• Check out Threes Brewing this weekend! Threes offers our members happy hour pricing… all the time! Happy hour is $1 off draught and well drinks. Just show your scan card with the CFSBK logo! 

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Nike’s New Motto: Just Whine Baby Eat to Perform
Experts Urge Sparing Use of Nonaspirin Painkillers The New York Times 

Fitness: Snatch Pull + Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Fitness and Performance: 3 x 5 Linear Progression 
Add 5-10 lbs to last week.

Post loads to comments.
e6/8
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Performance

“Mini Eva”

3 Rounds For Time:
400m Run
30 Kettlebell Swings 72/52
30 Pull-Ups 

Fitness
3 Rounds For Time:
400m Run
2x
15 Kettlebell Swings
10 Pull-Ups or Ring Rows

Post time and Rx to comments.

Check out CFSBK Super Couple Mike and Janelle B’s CrossFit faces. Who wore it better?

• Happy birthday, Dan G. and Celine D.!

CFSBK’s Doggie Play Date Is This Saturday…

Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance! 

What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608

Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.

…And So Is the Paleo Potluck in Prospect Park!

Mary M. is organizing a Paleo/Whole30 Potluck and Play Date in Prospect Park on Saturday, July 18th, from 12pm to 4pm. We won’t have access to the grills, but if anyone would like to generously bring their grill, Mary is happy to pick up charcoals! Just shoot her an email or leave a note on the event page.

When: Saturday, July 18, 12pm to 4pm (or later…)
Where: The space near 15th Street North, off the 15th Street/Prospect Park train station (F/G)
Bring: Foods/drinks/blankets/ice/coolers/a volleyball net/etc. + gear for playing or sunbathing in the park! 

RSVP and post on the event page what you’re bringing!

If you have any questions, email marymazilo [at] gmail.com.

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Taylor Swift CrossFit Parody POPSUGAR 
Find Inner Fu*king Peace With This Profanity-Filled Guided Meditation Fast Company

KLove zip lining in Costa Rica, 325 feet in the air, flying through clouds above the canopy of the rainforest. NBD.

News and Notes 

• ICYMI: There are new membership options at CFSBK! We are offering an Unlimited Membership for $265 and an unlimited Open Gym Membership for $185 (with additional OG times now available on Monday through Friday from 6am-12pm!). Get more of the details on last Monday’s post. 
• Check out Pilates with KH (a.k.a Cage) at 7:30pm tonight! Learn more about KH and Pilatesl + CrossFit in our interview with her: “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“
• Happy birthday, Gracie D. (GD)! 

Seeking Volunteers For CFSBK’s Subway Series Events!

Friends, Romans, countrymen/women! Our Subway Series event is fast approaching on August 23rd, and we need your help to pull it off as seamlessly as possible. We promise you’ll have a lot of fun! We need:

• At least 10 judges
• 2 score runners/scorers—we need someone to create a user-friendly spreadsheet to score the event properly, and someone to handle this on the day (Please email Coach Fox directly if you have skillz in this arena! Christian [at] CrossFitSouthBrooklyn.com)
• A handful of extra people to help with breakdown and set-up of stations between heats 

Email David [at] CrossFitSouthBrooklyn.com if you can volunteer!

There’s Still Space in the Upcoming Strength Cycle—and Still Space For You to Get Hella Strong!

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

_____________________ 
Weightlifting Eddie Hall Breaks Deadlift World Record Bleacher Report
How to Cut Children’s Screen Time? Say No to Yourself First The New York Times
No Brain, No Pain The Conversation
There’s a new show about NYC’s “hot” trainers and people think it looks “freaking amazing”

Fitness: 3 x 5 Linear Progression 
Add 1-5 pounds to last week’s exposure.

Performance: 5/3/1, 1 Week, 75%x5/85%x3/95%x1+
Off of increased training max.

Post loads to comments.
e6/8
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Performance
AMRAP 12 Minutes:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks 

Fitness
AMRAP 12 Minutes:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks or Push Presses

Post rounds and Rx to comments.

Congrats to Jake L., Alex B., and Amanda Mc., who competed at the Crow Hill Olympic Lifting meet yesterday. Jake and Alex both won their weight classes, Jake won the meet overall, and Amanda went 5/6 and PR-ed both of her lifts. And congrats to everyone who participated in the Strength Cycle Total yesterday. A great day for CFSBK! 

News and Notes 

• There’s a new post (and video!) on Coach David and Kate R.’s blog Inside the Affiliate, called “How to Properly Spot the Bench Press.” Since you’re CFSBK-ers, you’re probably already awesome at spotting this lift, but check it out for a refresher. And share it with your friendz!
• LOST AND FOUND: New batch of stuff. Check out this photo to see if any of it’s yours! 
• Happy birthday, Christopher B.! 

Register Now For Strength Cycle!

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. 

_____________________ 
Serena Wins—Next Question, Please The New Yorker
Captain’s Courage, Fishing in Sheepshead Bay 

Fitness: Clean Pull + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Performance: Clean and Jerk 90-90% x 1 x 5
Work up to 3-5 singles between 80% and 90%

then, 

Clean Pull: 105% x 3 x 3
3 Clean Pulls at 105% of best clean.

Post loads to comments.
e5/8
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4 Rounds, As Many Reps as Possible:
1:00 Thrusters 135/95
1:00 Toes-to-Bar
1:00 Double-Unders
1:00 Rest

Post time and Rx to comments.

All the pull-ups | Photo by the talented Thomas H.

News and Notes

• Want to work out at 9am and bring your kids? Now you can, with CFSBK Kids Club, every Sunday at 9am.
• Active Recovery is on at 11am with Coach Fox.

Strength Cycle Total Today at 2pm

Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Wanna Flex on the Beach? 

Flex on the Beach is a super fun team competition coming up in September and Coach MeLo wants to know if there’s enough interest to register a team or two.

What: A two-day event on Saturday, Sept. 19 and Sunday Sept. 20
Where: Long Beach, NY
What: A team event with two men/two women, 4 WODs each day, with Rx and scaled divisions
Cost: Registration cost is $412 per team, but we do have a $60 off code, so about $90 per teammate

More info can be found here.

Email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com if you’re interested!

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True Photographs and False Memory