Search Results for: subway

Back Squat / Front Squat

Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression

Heavier than last week

Performance
Back Squat: 70% x 4 x 2
Front Squat: 70% x 4 x 2

Post loads to comments.
Exposure 4 of 16
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Partner WOD
In teams of 2, complete the following for time:
60 Double-Unders
60 Deadlifts 155/105
60 Double-Unders
40 Power-Cleans
60 Double-Unders
20 Power-Snatches

Use the same weight on the barbell for all three movements. Break up the work however desired, but close to evenly split is the goal. The Power Snatch will be the limiter in load on the barbell.

Post time, Rx, and partner to comments.

Jason C. on his way to the podium at last weekend’s Subway Series event

Tomorrow: The Subway Series at CrossFit Queens

After the third event of the 6th annual Subway Series at CFSBK, we’re down to the final throwdown this weekend! All NYC affiliates are invited to participate—the affiliate with the best overall score after the final event wins the Subway Series Trophy and bragging rights for a whole year! The final event of the year will take place at CrossFit Queens tomorrow, August 28th.

James A., Brad D., Jason C., and Charles S. will be representing CFSBK tomorrow, and there’s still time to sign up! Tomorrow’s Rx’d and Scaled workouts can be found here. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

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At CFSBK, we take our training seriously, but we’re also cool and relaxed | Photo by Thomas H.

This Week at CFSBK in Review

1. FIGHT GONE BAD is upon us. Go here for registration info and to start fundraising. The registration deadline is Monday, September 5th. Get on it!

2. Check out Kate R.’s awesome photos from Sunday’s Subway Series event.

3. One of our Flex on the Beach teams. All Aboard The Swole Train (Zachariah H., Michael C., Katie E., and Lauren S.), is up for Best Team Name, but they need CFSBK’s votes!  Cast your vote here!

4. Did the Subway Series pique your interest in competing? Maybe you’d be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women. Go here for more details!

5. Speaking of the Subway Series, the final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

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Yesterday’s Whiteboard: Clean & Jerk | Russian KB Swings, Run
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Clean and Jerk Complex

Performance
Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk

Work up to a heavy single for the day.

Fitness
Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk

Warm up to a medium-heavy load and perform all your reps of the complex at that load. All reps should be crisp and the Push Press will likely be the limiter here.

Post loads to comments.
Exposure 2 of 8

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5 Rounds for Time:
15 Russian Kettlebell Swings 32/24kg
270m Run

Swings should be challenging but unbroken.

Post time and Rx to comments.

Kari Pearce, who took 5th place at this year’s CrossFit Games, getting some work in at Coach Frank’s Olympic lifting class. The highest ranking American female at this year’s games, Kari is working on her Olympic lifting with Frank to get ready for her podium run next year! | Photo by Thomas H.

The CrossFit Team Series

Did the Subway Series pique your interest in competing? Maybe you’d be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women.

It all starts September 6th, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5:00pm PT on September 12th. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 4-10.

Teams will be able to choose between two versions of each workout: Rx’d or Scaled.

There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).

The registration fee is $80. If you’re interested in participating in the Team Series but dont have teammates, e-mail Melissa [at] CrossFitSouthBrooklyn.com and tell her if you’re planning to be an Rx’d or Scaled athlete. Here are last year’s workouts to give you a sense of what will go down.

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Yesterday’s Whiteboard: Back Squat / Front Squat | NFT Work
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Back Squat / Front Squat

Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Heavier than last week.

Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure is a de-load so these should feel light.

Post loads to comments.
Exposure 3 of 16
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5 RNFT or 20 Minutes:
250m Row
8ea Leg Contralateral Reverse Lunges
8 Dumbbell Bench Press, as heavy as possible
8-12 Abs of choice

Take the rows at a moderate pace and aim to move directly from one station to the next without any big breaks. For the lunges, use 1 dumbbell or kettlebell held either in the front rack or at the hang and Reverse Lunge with the same side leg (so that the front leg is contra-laterally loaded). Do all reps on one side and then switch. Work up to a heavy set of 8 on the Dumbbell Bench.

Post work to comments.

Coaches Jess and Melissa were recently asked to guest coach a Ladies Night at CrossFit Kingsboro. Jess reports, “The ladies were jealous that we have 6 female coaches on staff!”

The 2016 NYC Subway Series Finale at CrossFit Queens

After the third event of the 6th annual Subway Series at CFSBK, we’re down to the final throwdown this weekend! All NYC affiliates are invited to participate—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! The final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!

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Alex B. Overhead Squats at Sunday’s Subway Series event. More of Kate R.’s great photos can be found here

Team All Aboard The Swole Train Needs Your Help!

High Hang Snatch

Every minute on the minute x 10:
High Hang Snatch

Keep these on the light and crisp side today, like an easy drinking pilsner.

Post loads to comments.
Exposure 1 of 8

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For Time:
21 Toes-to-Bars
42 Squats
60 Double-Unders
15 Toes-to-Bars
30 Squats
60 Double-Unders
9 Toes-to-Bars
18 Squats
60 Double-Unders

Sub 1/2 attempts or 3x Singles for Dubs as needed. Sub Hanging Knee or Leg Raises or Sit-Ups as needed.

Post time and Rx to comments.

Jimin S.: one of many happy campers at CFSBK’s Next Level Weightlifting Program

Today! The Subway Series Returns to CFSBK!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—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! The third event of the year will take place right here at CFSBK. The action kicks off today at noon.

As a result, we’ll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. (Open Gym is on!) Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

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Yesterday’s Whiteboard: Back Squat / Front Squat | Row, Thrusters
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Back Squat / Front Squat

Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression

Start light enough to add weight through the cycle.

Performance
Back Squat: 70% x 3 x 2
Front Squat: 70% x 3 x 2

These should feel pretty easy today.

Post loads to comments.
Exposure 2 of 16
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5 Rounds For Time:
20/15 Calorie Row
10 Thrusters 75/55

Use lighter bars with bigger bumps in an effort to build momentum with our “Save the 10s” campaign.

Post time and Rx to comments.

Colleen M. at CrossFit Truckee

A note from Colleen M.:

“I’ve been nursing labral tear of the hip and a shoulder impingement, but last week I went to visit my brother in Truckee, CA. He has several friends who CrossFit and I couldn’t resist visting CrossFit Truckee – injuries and all. Here’s the funny thing: I met a member who has a CFSBK sticker on her water bottle! She bought a CFSBK t-shirt online just because she liked it – she has never visited CFSBK. She put the sticker on her water bottle and it’s been ever since. So fantastic right? I found a CFSBK sticker in the middle of the High Sierras in the tiny mountain town of Truckee, CA.! Attached a pic of me and Coach Asa and Felicia and her water bottle (zoom in!)”

Rock on, Colleen! We can’t wait to get you back.

Tomorrow: The Subway Series Returns to CFSBK!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—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! The second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off at noon.

As a result, we’ll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

We can’t wait to see you there!

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Let’s let CFSBK OG Allan pull us… up (?) into the weekend? (Sorry, captions are hard sometimes)

This Week at CFSBK in Review

1. If you do one thing this weekend, you should come check out the 3rd event of the 2016 Subway Series at CFSBK! The action kicks off at 12:00pm on Sunday. 

2. We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

3. As a result, we’ll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

4. Get your log books out! Our new 8-week programming cycle started on Monday. Go here to check out the details, and remember that you can always see our current training cycle template right here.

5. Peter W.’s new film Ghost Team opened last week. Read his note, but most importantly, go see it! Support your fellow CFSBKers. 

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High Hang Clean and Jerk

Every minute on the minute x 10:
High Hang Clean + Jerk

Keep these on the light and crisp side today, like an easy drinking pilsner.

Post loads to comments.
Exposure 1 of 8

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AMRAP 12 Minutes:
24 Russian Kettlebell Swings 24/16kg
12 Box Jumps 24/20″

The swings should on the light end and ideally unbroken. A standard two-foot take-off is the Rx for the Box Jumps. Consider stepping all of these down today and alternating legs.

Post rounds, reps, and Rx to comments.

The Subway Series is one of our most exciting events of the year. Don’t miss out!

This Sunday: The Subway Series Returns to CFSBK!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—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! The second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off at noon.

As a result, we’ll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!

Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.

We can’t wait to see you there!

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Yesterday’s Whiteboard: BSQ / FSQ | Run, Pull-Ups, Burpees
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Back Squat / Front Squat

Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Start light enough to add weight through the cycle.

Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure, starting today, is a de-load so these should feel light.

Post loads to comments.
Exposure 1 of 16
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3 Rounds for Time:
270m Run
15 Pull-Ups
15 Burpees

Post time and Rx to comments.

Q: “Did you do something different with your hair, Molly H.?” A: “Double-Unders!” | Photo by Thomas H.

• We’re still looking for volunteers to help out at the Subway Series this Sunday, August 21st. Check out Sunday’s post for more info. Oh, and even if you can’t volunteer, come out to the event and cheer! It’s a great event and a fun time.
• A new post just went up over at Inside the Affiliate! “Steal This Foundations Template for Your CrossFit Affiliate” is an interesting article and yet another reminder of the outstanding programming and coaching we get at CFSBK, from Foundations to group class and beyond.

Go See Peter W.’s New Movie!

A note from Peter W.:

“A movie I wrote, GHOST TEAM, opens in theatres this weekend. Go see it! It’s a really fun, weird, horror comedy with a great cast (Jon Heder, Justin Long, Amy Sedaris, David Krumholtz). And it’s about ordinary people doing extraordinary things, so, y’know, PARALLELS. Plus, I wrote the entire thing FROM THE BOTTOM OF A SQUAT.

Here’s the trailer.

And here’s a link to the website, which lets you know all of the cities it’s playing in. 

Peter W. (current lifting numbers, feel free to ask)”

Congrats, Peter!

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états (especially those), or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

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