Charmel R plays Donkey Kong

 

We Made Mainsite!

Check out Ken H and Coach Laurel on CrossFit.com today.  The photo they used was from Ken’s second advanced handstand class.  Ken had used an interesting and effective way of making ring handstands a little easier which I thought the community at large could potentially benefit from.  3 Cheers for CFSBK!

Flag Football Extravaganza at Prospect Park

We’ve already got 12 people signed up to play Flag Football on Sunday, August 21st.  This will be a day long picnic open to all members, friends, and family, during which time we will be playing some fairly non-competitive, all inclusive, gender neutral, footwear optional Flag Football.  Depending on interest we will split into 2-8 teams and play a small tournament to crown the champion of the Paleo Pigskin League (PPL.)    All are welcome to come down, grill, bring beverages or food, and hang.  For anyone interested in the actual playing of football (not just eating and drinking and lounging) please respond to Noah(AT)crossfitsouthbrooklyn.com with a general scale of football aptitude on a 1 (I don’t know a football from a baseball) to 5 (I taught Tom Brady everything he knows, including how to flip his hair so coyly.)
This is a great opportunity to use that fitness you’ve been working so hard to cultivate!

Time is almost up..

To sign up for event 2 of the Subway Series!  There are only a handful of spots left so don’t let them go to the riff raff from the other gyms, take the plunge and represent SBK.  It’s like Nike says: “Lets Do This!”
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CrossFit Travel App WODs for People on the Move
Tips and Tricks for Starting (Or Restarting) Low Carb Part 1, Part 2 Michael Eades, M.D.
Fitness Researchers Hail Discovery of New Ab The Onion
Robb Wolf does a 1 hour video on the Paleo Diet Mahalo

21-15-9 Reps for time of:
Deadlift, 225/155
Handstand Push-Ups

If you can’t perform a full range of motion handstand push-up, you can scale the movement by placing 2 or 3 abmats under your head.  Otherwise, you could choose between a strict dumbbell press or even standard Push-ups. The deadlift should feel somewhat heavy but each rep round shouldn’t take you more than 3 sets to complete.

“Diane” Demo with Pat and Texas Annie CrossFit

Post time and Rx to comments.
compare to 9.27.10

Vincent D works a Handstand to Forward Roll

Congratulations to Julie E on her wedding this passed weekend and upcoming honeymoon in Iceland!

Skill Session: The Kipping Pull-Up

There are still 2 slots left for Coach Noah’s Kipping Pull-up Skill Session this Thursday at 8pm.  If you’d like to learn more about it and sign up, please click here. 

One Week Down, Three To Go!

Team SBK did an amazing job representing at the first Subway Series event at CrossFit Virtuosity.  We saw a ton of folks come out and even some first time competitors step up and take the challenge.  Next week’s event is at CrossFit Long Island City. Lets keep up the great momentum, Register here!

Missed the action last Saturday? Check out the photo set on Flickr here. Thanks to Dan R for the amazing shots.
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CrossFit WOD Stand Up Paddleboard: Queens NY Promo Video CrossFit
2011 CrossFit Games Archives, Event 1: Swim, Run, Pull-Up, Push-Up, Squat, Run
Men’s Heat
Women’s Heat

Skin the Cat 101
Be sure to hold bottom of Skin the Cat for 2 sec. hold at end range

Spend 20 Minutes practicing Skin the Cats do no more than 10-20 reps

Tabata
Double Unders
Rest 1 minute
Tabata Sit Ups

Score is lowest round

Post score to comments.

Tonz o’ Gunz: Team SBK at Subway Series Event #1

Good luck to Worm and Krishnan on their NYC Tri today!!!!

SBK Represented in a Major Way at the Subway Series Yesterday!

Congratulations to Team SBK on a monster showing yesterday at Subway Series Event #1.  Coach Jeremy came in 2nd overall of the Men.  Melissa L. placed 2nd overall for women with Jess Fox placing 3rd overall and Christine D. placing 7th!  And Coach Fox came in 2nd Place in the Zercher lift with a whopping 665lbs and 11th overall. 

Amazing showing guys and thanks to all the athletes who repped SBK today.  You guys are awesome! 

For all the results check here!

Don’t forget sign-up for Subway Series Event #2 at CF LIC!  Registration opens starts today and goes through Thursday!

Congratulations to Maurya S. on her first 12-Mile Spartan Beast

Maurya S. has been putting in work and going hard in the paint for the last 6 weeks in preparation for Spartan Beast.  She’s been doing video blogs of her training at SBK leading up to this race.  You can find all four parts of her “Wimp to Spartan” videos blogs right here.  Congratulations Maurya on completing one tough race!

After this weekend she’ll be right back in the gym prepping for the 8-mile Super Spartan in Staten Island on September 24th.  SBK’s Keith W and Coach Shane will also be participating in this race.  We’d love to get an Team SBK contingent going.  Who’s with us?
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Mark Rippetoe discusses The Lying Triceps Extension with Dignity Starting Strength
Normal Shoulders Should Have FULL Range MobilityWOD

2×10
Add 5-10 lbs to last week

Post load to comments.
(E 4/8) Compare to 7.30.11

Back Roll to Candlestick 101
Burpee Broad Jump 101

3 Rounds NFT:
5 Candlestick to Pistol
40′ Burpee Broad Jump
Focus on sticking the landing on the Burpee Broad Jump
For those unable to pistol use the Roll to Candlestick as a scaling option

Post Rx to comments. 

Strong(wo)man: Christine D. is competing in the Subway Series today!

Subway Series Event #1 is Here!

Event Number 1 of the 2011 Subway Series is today at CrossFit Virtuosity starting at 9am!  The first event is a strongman event.  Team SBK has team heading out to represent.  Join us in wishing them good luck!  Have a great time and kick some a$$! 

Check the following link for detailed information on the event standards for today’s WODs. 

If you’d like to participate in the next event which will be next Saturday starting at 9am at CrossFit Long Island City registration will open on Sunday and go through Midnight on Thursday.  You can register right HERE!  Registration is required and the event will have a cap and is expected to sell-out so sign-up early! 

If you aren’t up for participating this go ’round that’s cool come on out to support Team SBK.  Extra cool points for those who show up w/ face or body paint!  See you there!!

All the News that’s Fit to Print

The SBK Newsletter is just about ready to go!  Each month newsletter features a fresh article from Coach Fox as well keeps you up to date on all special events, schedule changes for that month.  If you’re not getting it already email Info(AT)Crossfitsouthbrooklyn.com and we’ll get you on the list! 

Skill Session 2: Kip Harder & Skill Session 3: Muscle-up with a Vengeance

If you missed Coach Noah’s kipping workshop on Thursday night don’t worry your pretty little head! Noah is hosting another kipping workshop this coming Thursday, August 11th at 8pm.  There are four slots left in the class!  Remember the buy-in for this class is 1 strict pull-up for the ladies and 3 strict pull-ups for the dude bros.  If you’d like to attend email Noah(AT)Crossfitsouthbrooklyn.com to get in. 

The enterprising Coach Noah is tucked away in the lab working on his third Skill Session dedicating to getting you that elusive muscle-up.  More details to come but if you’re interested shoot Noah an email to let him know. 

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Who is representing Team SBK today in the subway series?  Who is going out to cheer, yell and act in a way that would embarrass their mother?!
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Backward Roll Progression GymnasticsWOD
A Skateboard’s Eye View of NYC Youtube

CFSBK August Athlete of the Month: Katie Mohrhauser

By Coach Fox

The hottest month of the year brings you one of our hot new rising stars at CrossFit South
Brooklyn, Katie Mohrhauser. In the short time that she’s has been training with us at SBK Katie
has made quite an impression on the coaching staff. From showing up fresh out of Foundations
to support our team at the Open Sectionals, to enrolling in Coach Margie’s Tough Titsday class
to learn how to better approach a barbell, Katie has thrust herself into pursuit of being a better
athlete and being a member of our community as well. If you don’t know her yet then here’s
your chance to get to know her better.

Fox – Katie, you’re our August Athlete of the Month!

KM – Me? Really? I hope this isn’t a joke…Aren’t I too new to be considered? Will more senior
people be upset? Worries aside, thank you for thinking of me. I’m humbled, and of course,
nervous…

Fox – Yes, you! (I explained to Katie all the things written above and a few more). Nobody will
be upset, that’s not how SBKers roll. Ready? Tell me how you wound up at our roll up gate.

KM – My roommate Libby was constantly telling me about it. We lived in Norwalk, CT together
and she was doing CrossFit at CrossFit Stamford. She’d said she thought I’d love it but I was
too intimidated. I didn’t think I was strong or fit enough. Of course she told me all about it being
scalable and I was interested, but too afraid. Fast forward to my decision to move to New York
and I figured that if I was going to do one scary thing then I may as well do another. I was
thinking of living in Brooklyn, saw that CFSBK was right near where I was looking, saw that he
schedule would work for me, and just signed up. I figured I was going to do this and not half-
ass it. I didn’t do a teaser or anything because I knew that if I did I’d psyche myself out of doing
Foundations. I’m glad I didn’t do the teaser.

Fox – What was it like coming into this environment? Had you been going to “regular” gyms prior
to CrossFit?

KM – I hadn’t been going to regular gyms because I never liked them. I had been exposed to
training through athletics (Katie competed at the high school level in volleyball, tennis, and cross
country) but never really liked the treadmill/machine scene. I’d done some classes but again,
it wasn’t me. And like I said, I’m glad I didn’t do a teaser. Our first night of Foundations was a
Tuesday and you were coaching what I guess was the Competition Class and Jess was taking
it. It was crazy. If I’d done a teaser, I might not have come back.

Fox – Ha! You could have just pretended to be looking for BK Boulders. Well we’re sure glad
you stayed. What brought you to Brooklyn in the first place?

KM – I moved here for a job, but really I moved here to challenge myself. I grew up in small town
Iowa, attended the University of Iowa so of course I’m a big Hawkeyes fan, and just was ready

for change. Most of my friends were moving to Chicago which is nice but it just seemed like it
would be more of the same, i.e. sports and drinking, drinking and sports. Don’t get me wrong, I
love drinking and sports but I decided I didn’t want to be defined by it. I wanted more diversity
and New York, Brooklyn in particular, provided that.

Fox – So what, besides sports and beer, do you do outside of CrossFit? I think each female
AOM so far has told me knitting, do you knit?

KM – Ha! I tried it once and hated it so no. Honestly, CrossFit is my main thing and I talk about
it all the time (probably too much). I have a job as an accountant that I really enjoy, and I even
got two of my female accounting friends to start doing CrossFit. I don’t really do too much else
right now. I guess I’m cooking more at home, lots of paleo meals. The same roommate that
introduced me to CrossFit got me on a paleo diet. I feel great when I’m eating paleo, so now
I do more cooking at home. This is funny. My neighbor, let’s call him bi’s and tri’s guy…He’s
always giving me suggestions on what to add or subtract to my diet. He does the same thing
when he asks about my workouts. He’s actually told me not to lift heavy weights because I’ll get
too big. Me, really?

Fox – Bi’s and tri’s guy, I love it! Although I’ve probably been that guy before… what keeps you
coming back to CFSBK?

KM – The people. It’s kind of a mid-western sensibility here in that people are just nice. They’ll
come up and introduce themselves and have a conversation with you. There’s a mix of old and
new people here. I remember coming to Murph early on, being nervous, and meeting Jessica
Bailey. She just talked to me like she knew me. I also remember my first class and Noah
cheering me on while I struggled with cleans and running. He didn’t know me but it didn’t matter,
he was supporting me. People here seem to really care. I also like being around people who
have a similar mindset to mine in regards to a healthy lifestyle.

Fox – I really like your “mid-western sensibility” comment. That rings true, although I’d like to call
it “Brooklyn sensibility”. Tell me one gym thing you feel pretty good about and one you think you
suck at.

KM – Well I suck at the overhead stuff, all of it. It freaks me out, I’m not sure why. That was a
rough night in Foundations. I feel pretty good on squats and deadlifts though. They come more
natural to me and seem less complicated.

Fox – You’re enrolled in Coach Margie’s Tough Titsday class for ladies. How’s that treating you?

KM – Margie is intelligent, thoughtful, and patient; she brings all of those qualities to her class.
Her class is challenging – mentally and physically – and it’s something I look forward to all
week. I’m so happy to have the opportunity to work with her.

The other women are supportive and inspiring. Forget Mean Girls! Each woman wants to
see the others succeed as much as she wants to succeed herself. The sad truth is that it’s

sometimes hard to find a group of women that treat each other this well. I’m going to be sad
when it’s over!

Fox – Sounds like a great experience. Last question. Tell me what you think we should look for
in a future Athlete of the Month.

KM – Someone who represents the qualities I mentioned about why I love SBK, who introduces
themselves and is supportive. Someone who isn’t too self involved in their own workout to cheer
others on through theirs. The people who seem to train smart and not let ego get in the way are
the ones I look up to.
————–

Thanks to Katie for sitting with me for the dreaded Fox interview. We coaches are proud of what
she’s accomplished and look forward to having her be an inspiration to future SBK bad asses
down the road. When you see her in the gym be sure to show her your Cornhuskers shirt…

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Subway Series Event #1 Standards and Call for Spectators

The standards for this weekend’s kick-off event to the 2011 Subway Series have been announced.  For complete details check out the link below to get the rundown of what athletes will need to do in each of the day’s 3 WODs:

Subway Series Event #1 Standards

The event is sold out but if you missed your chance to compete don’t worry Team SBK’s crew of intrepid athletes needs a cheering section as badass as they are!  So join us at CF Virtuosity tomorrow and cheer on team SBK and all the CFers competing in this weekend’s event. 
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The 400,000 Hour Body Whole 9
Put Your Goals Out There Lululemon
Are Tradtionally Prepared Grains Healthy? Mark’s Daily Apple

AMRAP 12 minutes of:
7 Hang Squat Snatches (95/65)
14 Pull Ups

Post time and Rx to comments.

Cool Down
Foam/Lax Ball Soft Tissue Work.

Dude Bros!-SBK Blog Regular DajM and his brother SBK’s own Marc M. on WOD 8.1.11

Congratulations to Kate B. on getting her first chin-up AND strict pull-up on Monday!!

Final Day to Sign Up for Subway Series Event #1

Today is the last day to sign-up for Event #1 being held at CF Virtuosity this Saturday.  If you’re in hurry because the event is close to sold out and surely will be before lunchtime today!  Register here.

CF Sports Series: Stand Up Paddle Event

HQ is hosting a day of fun, sun and Stand-up Paddle boarding Beach 86th St in Rockaway on August 13th.  $40 gets you all the gear you need, instruction, and a CrossFitter-friendly lunch.  There’s even a WOD incorporating Stand-up Paddling because burpees make everything better.  You can register here for the event. 

And for those of you who think SUP is your grandparents surfing check out Laird Hamilton and Dave Kalama catching some epic rides.  Also check out the highlight reel from the CF SUP event in Miami earlier this year. 

Matt Ufford Went to the CF Games and All We Get is this Awesome Photo Essay

As last year’s number one individual fundraiser for Fight Gone Bad in the entire universe SBK’s Matt Ufford won an all-expenses paid trip to this year’s CrossFit games via the Sportsgrants Foundation.  Check out his awesome photo essay “How to Get Body Dysmorphia: Attend the CrossFit Games” on his experience at the Games. 

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Give someone else in the gym a shoutout for something they’ve done in or outside of the SBK. Post  Post props to comments. Give a little love, get a little love.
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Adrian Teaches the Kip Part 1, Part 2 and Part 3 Crossfit
Robb Wolf on the Kipping Pull-up Part 1 and Part 2 Again Faster
Kipping Concepts CrossFit
Higher Standards 70s Big
When in Doubt Train Your Back(side) 70s Big

5×3
Add 5-10 lbs (as appropriate) to last week. 

Post loads to comments. 
(E3/8) Compare to 7.27.11

2 Rounds NFT:
15 Plank Walk Outs
15 Single Leg DB RDLs
On the RDLs go as heavy as possible with good form, hips and shoulders squared to floor

Post load to comments.

Change You Can Believe In!
Josie & Yoshi circa ’08/’09 (top) Josie, Yoshi and baby Felix circa last week (bottom)

Happy Birthday Joel W!

8pm Group Class Reminder

All you night owls don’t forget to join Coach Noah for this evening’s new 8pm Group class!

Kipping Workshop Sold Out!

Coach Noah’s Kipping Pull-up workshop has sold out!  But fear not kids there is another on the horizon.  If you didn’t make it in for this Thursday’s Skill Session or couldn’t make it email Noah at noah(AT)crossfitsouthbrooklyn.com for the details on the next one! 

Who wants to Fight?

Fight Gone Bad 6 will be here before you know it!  For a complete write-up on the event check out our Fight Gone Bad 6 Overview with all the info you need to know about registration and participation.  Last year we were the number one fundraiser in the world and more than 50 athletes participated in the event.  This year it’s scheduled for September 17th and is undoubtedly going to be our best yet.  Register now and get ready to fight!

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Who is doing the Subway Series Event #1 this weekend?
__________________
Axle Clean and Press Youtube
440lb Farmer’s Carry Youtube
405lb Zercher Lift at 176lbs Youtube
Understanding and Managing Fatigue Mike Reinold

Hi, Remember us?

Goal hard or Go Home 

We’ve got a ton of whiteboards at SBK but the Goals and Accomplishments boards are perhaps the most important.  Training with a goal in mind and and having a solid plan to achieve it is the best most effective way to see results in the gym.  And a goal that isn’t written down is little more than a wish.  Starting today and moving forward we’d love to see this board filled with specific, timely, realistic goals that we can help you achieve.  Need help in getting started check out Coach Fox’s award-winning article “Goal Setting” under the CFSBK Articles and Media section. 

When you achieve something in the gym, no matter how big or seemingly small, put it under the accomplishments board!  We love nothing more than when you get a double under a muscle-up or your first push-up or pull-up.  Don’t keep it a secret share it with your friends and training partners.  Let the rewards of your perspiration be serve as their inspiration (I typed that in a Jesse Jackson voice!). 

Let’s get those boards filled up over the course of August!

Tonight’s Strongman Prep Workshop at South Brooklyn Weightlifting Club

Red Hook’s Strongest Man Paul S. is opening the doors of his South Brooklyn Weightlifting Club to us tonight for a Strongman session in anticipation of this weekend’s Subway Series Event at CF Virtuosity.  Come learn the ins and outs of odd object lifting, axle clean and jerks and heavy carries.  The event runs from 5p-8p and will be held at South Broooklyn Weightlifting Club 204-207 Van Dyke St, Brooklyn in Red Hook.  It’s a short bike ride/drive from SBK or a long walk. 

This event is open to all CFSBKers whether or not you’re participating this weekend but Paul can accomodate up to 20 people at a time so please email Coach Fox at christian(at)crossfitsouthbrooklyn.com to RSVP. 

If you can Ride the Subway, You Can Do The Subway Series

The Subway Series was designed with ALL the members of our gyms in mind as a chance to get together and hit some challenging WODS as a community.   This event isn’t just for the local Annie Thorsdottir’s and Rich Fronings it’s for everyone.  Never competed in anything before?  A little intimidated?  No sweat homie, we got your back! All you have to do is sign up, come out and have a blast.  There are scaling options galore and it is a great opportunity to explore some other great gyms in the area, meet new friends and maybe learn something new about yourself and your abilities.  We hope you’ll join us in our fight to bring the trophy and bragging rights home to SBK this year! 

You can sign up for Saturdays first event here.  Remember it is capped at 90 people so sign up today!

Coach Noah’s Skill Session 1: Kipping Pull-up Class Still Has Slots

Got strict pull-ups?  Then it’s time to get the kipping under your belt.  Have a kipping pull-up but look more like an MC Hammer on crack on the bar than a world-class gymnast?!  Join Coach Noah Thursday August 4th at 8pm for an entire hour dedicated toward mastering the kipping pull-up.  The buy-in is 3 Strict Pull-ups for guys and 1 Strict Pull-ups for dolls.  The cover is $10 and the dress code is grown and sexy.  There are 3 slots left so contact Noah at noah(AT)crossfitsouthbrooklyn.com to get in where you fit in. 

Help a Brother Out: Sublet Needed

Recent SBK transplant David Fox-Powell is in need of a sublet starting in September.  If you have know of anyone who has a spot please holler at him at dtothefp(AT)gmail.com

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How would you improve the CF Games? What changes would you make for 2012?
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Fittest on Earth CrossFit
CrossFit Games Stream Archives CrossFit
2011 CF Games ESPN3 Finals Show CrossFit

AMRAP in 5 Minutes
5 Power Cleans 155/105
10 Push Ups
30 Double Unders
Rest 1 Minute

Repeat for a total of 3 cycles.

Post rounds and RX to comments.

Katie M. 3rd Pull during Last Year’s Subway Series

Congratulations to Jacinto B. on finishing 8th Overall in the Master’s Division at the Games this weekend!!

The Second Annual Subway Series Starts Saturday!

Registration is now open for the first event of the 2011 CrossFit Subway Series!  CrossFit Virtuosity will host a strongman-style event — bring your best!

The affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event.  Athletes may score in any event regardless of attendance at other events. 

We’re capping each event at 90 participants, so register now at 2011crossfitsubwayseries.eventbrite.com to ensure a spot

Remember the Subway Series is for all athletes and each event will have multiple scaling options!  We hope you’ll join us as we work to bring the trophy home to SBK this year! 

Saturday’s three Strongman WODs are:

WOD #1
AMRAP in 2 mins
Axle Clean & Jerk (130# / 90#)

WOD #2
50′ Sled Backpedal (270# / 180#)
50′ Farmer’s Walk (2×130# / 2×90#)
100′ Overhead Slam Ball Carry (50# / 30#)
50′ Farmer’s Walk (2×130# / 2×90#)
50′ Sled Drag (270# / 180#)
Weights TBD

WOD #3
Max Weight Zercher Lift

Strongman Tutorial at Quist on Tuesday

Is the sport of Strongman new to you?  Need to brush up on your odd object lifiting skills?  Paul over at South Brooklyn Weighlifting Club has generously volunteered his space to let us practice with the toys you’ll see at the Subway Series event.  This Tuesday from 5p-8p we’ll be over there shouldering stones and cleaning axles.  The SBKWC is a short bike or a decent walk from CFSBK and there is the possibility of carpooling.  If you are interested in attending contact Coach Fox christian(AT)crossfitsouthbrooklyn.com. 

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What was your favorite moment from this year’s CrossFit Games?
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Inside a Strongman Seminar: Atlas Stones with Rob Orlando CFJ Preview Crossfit
The Economics of Performance, Health & Longevity Nikki Violetti
Skills CrossFit One World

Take 20 minutes to try and find a 1RM.

Post loads to comments.
compare to 7.9.11

3 Rounds for time:
10 Box Jumps 30″/24″
15 Push Presses @~75% today’s 1RM
30 Kettlebell Swings 24kg/16kg

Post time and Rx to comments.

CFSBK Community Picnic and Flag Football Tournament

Are you ready for some fooooooooooootball?!?!  Join us Sunday, August 21st from 10(ish)am-4(ish)pm for our first ever Crossfit South Brooklyn Flag Football Tournament extravaganza.  This will be a day long picnic open to all members, friends, and family, during which time we will be playing some fairly non-competitive, all inclusive, gender neutral, footwear optional Flag Football.  Depending on interest we will split into 2-8 teams and play a small tournament to crown the champion of the Paleo Pigskin League (PPL.)   

All are welcome to come down, grill, bring beverages or food, and hang.  For anyone interested in the actual playing of football (not just eating and drinking and lounging) please respond to Noah(AT)crossfitsouthbrooklyn.com with a general scale of football aptitude on a 1 (I don’t know a football from a baseball) to 5 (I taught Tom Brady everything he knows, including how to flip his hair so coyly.)

We hope to see you there!