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Jason C. on his way to a podium finish at last year’s Subway Series at CFSBK

Register Now for the 2017 Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh 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! Here’s the whole schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!

Chas C. Performing Off-Broadway!

Here’s CFSBK OG Samir C. doing Push-Ups at Iceland’s Hornstrandir Nature Reserve while hiking there in July

This Week at CFSBK in Review

1. In solidarity, we will be running “Heather” as this Saturday’s group class programming. “Heather” is a Hero WOD in memory of Heather Heyer, written by former CFSBK coach Noah Abbott (now owner of CrossFit Lumos in Austin). See Noah’s post to learn more about Heather and the intention behind this WOD.

2. Good news! We’ve changed the date of the Subway Series so that it no longer conflicts with Flex on the Beach. CrossFit Gantry will now host the 1st event of the Series, and we’ll host the 3rd on Saturday, October 14th. See Monday’s post for the full schedule.

3. Registration for our upcoming Starting Strength Program cycles opened this week. There are still some spots left in a few of the cycles, but hurry! These are sure to sell out.

4. On Wednesday, in the return of blog fav feature Better Know a Member, we learned more about Charles S.! 

5. CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house.  Thanks so much, gang!

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!

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BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press:
3 x 6

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 6e

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 7 of 8
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Performance
5 Rounds for Time: 
10 Dumbbell Thrusters
5 Ring Muscle-Ups

The dumbbell load should be on the heavy-ish side for you. The reps will be done unbroken on the fast end. Jumping Muscle-Ups on low rings are an acceptable scale if you have stability atop the rings and can perform at least a few strict Ring Dips.

Fitness
5 Rounds for Time:
10 Dumbbell Thrusters
10 Chest-to-Bar Pull-Ups

The dumbbell load should be on the heavy-ish side for you. Scale the Pull-Ups as needed to Chin-over-Bar, Jumping Chest-to-Bar, or challenging Ring Rows.

Post time and Rx to comments.

After training at CFSBK for the summer, Darrell E. just returned to the George School for his senior year. Check out Darrell’s highlight reel above! According to his dad, Kenny, Darrell “made use of a lot of the classes and mostly worked on getting his strength up, while still staying loose and limber, so he can continue to be agile” for football and basketball. “There were a lot positive people around him,” Kenny tells us, and “CrossFit will definitely increase his stamina and make him be able to fight through that 4th quarter. That’s what it’s all about, the 4th quarter, in any sport!” Knock ’em dead, Darrell! CFSBK is rooting for you!

UPDATED SUBWAY SERIES SCHEDULE

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh 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! While our original hosting date conflicted with Flex on the Beach, CrossFit Gantry was kind enough to switch with us, so there’s no longer an issue for you Flexers! Here’s the new schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit South Brooklyn
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register below, but hurry: early bird pricing only lasts through September 5th!

Register Here!

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WOD 8.12.17

Tonight at Littlefield: Juranimal

Tonight at littlefield, Lauren B.‘s good friend will be performing with one of his bands from 9pm to 1am. They play the whole gamut of cover songs, so it’s always lots of dancing and lots of fun. And there’s no cover. So, if you’re around go over and check it out!

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!
• Kids Club Night, originally scheduled for tonight at 6, is cancelled. If your child was signed up, the front desk will be in touch about your refund. We will, of course, keep you posted on future Kids Club events right here on the blog!
• TOMORROW: Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle 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.
• Good news! We’ve changed the date of the Subway Series so that it no longer conflicts with Flex on the Beach. CrossFit Gantry will now host the 1st event of the Series, and we’ll host the 3rd on Saturday, October 14th.

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Coach David, Herschel, and Annie Thorisdottir (who placed 3rd in last weekend’s CrossFit Games) back in 2013, when CFSBK hosted the announcement of Open Workout 13.2. Just one of many highlights from CFSBK’s 10-year history! 

This Week at CFSBK in Review

1. Hey, speaaaaking of 10 years… this week we announced the date of our 10th Anniversary Party. Save the date: this shindig goes down the evening of September 30th!

2. While you have your calendar out, save another date: Fight Gone Bad 2017 is slated for Saturday, October 21st. We’ll have sign-up info soon!

3. Everybody loves new gym gear! This week we debuted a shiny new set of 40 color-coded Rogue Fixed Length Speed Ropes to improve your fitness experience. See Wednesday’s post for details.

4. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh 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!  Early bird registration ends on September 5th.

5. Tomorrow’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!

6. Tomorrow’s Kids Club Night is cancelled. Bummer! If your kid is signed up, the front desk staff will be in touch soon with refund info.

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Snatch Complex

Every Minute on the Minute x 12 Reps:
Snatch High Pull + Mid-Hang Snatch

The pull from the floor on the Snatch High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 6 of 8
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3 Rounds for Time:
400m Run
3 Rounds of “Cindy”

The CrossFit Benchmark “Cindy” is: 5 Pull-Ups + 10 Push-Ups + 15 Squats. Scale the Pull-Ups to bands or Ring Rows as needed.

Post time and Rx to comments.

The 2017 Subway Series Kicks Off at CFSBK

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh 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! This year, the first event happens right here at CFSBK on Saturday, September 16th! Here’s the rest of the schedule:

Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit Gantry
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!

News and Notes

• This Saturday’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is hiking Mont Blanc. Class will resume on September 2nd!
• Missing something? Recent lost and found items are up on our Flickr account, here and here. Claim your stuff before we donate it to CHIPS in two weeks!
• Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th.

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Here are Morit S., Francine D., and Katie H. at the Crow Hill Open. Read on to find out how they did! | Videos Courtesy of Morit and Katie

CFSBK at the Crow Hill Open: A Recap

Over the weekend we promised to fill you in on how CFSBKers did at the USAW Crow Hill Open, and today we’re bringing you that recap. You guys have been competing so much lately, and we’re proud of each and every one of you! As you can probably tell from the video above, much ass was kicked. Here’s how each of our lifters fared:

This was Morit S.’s first weightlifting meet, and she killed it! The Crow Hill Open, she said, “was a great and fun experience! I need to give a serious shout out to Coach Ro. I had no idea how much it takes to be the coach at an Olympic weight lifting meet.”

Francine D. hit 45 kg on her opening Snatch. “I am still focused on qualifying for Masters Nationals in 2018,” she told us, “so I’m signed up to try again at Brooklyn Barbell in August. Working with Coach Ro has been an amazing experience and having Morit and Katie as teammates invaluable. I’m looking forward to crushing it next month ;-)”

It was also Katie H.‘s first meet, and here’s how it went down: “Made my last Clean and Jerk attempt and qualified for Masters Nationals in my age and weight class in my first meet. Loved it. And would love to support anyone else willing to try, we are competing at Brooklyn Barbell Open August 26-27 so reach out and join!”

Jacob M. hit 93 kg on the Snatch and 130 kg for the Clean and Jerk. “Was my first time lifting in competition, he reported, “and to say I had the jitters would be an understatement.  Didn’t perform well in the Snatches but used the adrenaline to my advantage in the Clean and Jerk and ended with a 3 kg PR.” Congrats, Jacob!

Competing in the 85 kg weight class, Alex B.‘s best Snatch was 109 kg, and his best Clean and Jerk was 135 kg, for an impressive total of 244 kg. This qualified him for Masters Nationals!

Last but certainly not least and also competing in the 85 kg weight class, Coach Ro Snatched 103 kg and crushed his Clean and Jerk at 135 kg, also qualifying for Masters Nationals! Here’s what he had to say: “I totaled 238 kg, put me in 3rd place of the session and 6th overall out of 20 lifters in the 85kg weight class. This is a PR total for me and I’m currently ranked 8th in the nation by USAW in the 85kg masters 40-44 group. This was the first meet I’ve done since Masters Nationals in 2016.  It was a great experience and a well-run event. It was also great to have other folks there in the same weight class lifting with me from CFSBK.”

Congrats, everyone! We posted some video of the men lifting last week. You can see the full results here. Check back in with the blog tomorrow to find out how CFSBKers did at Hail to the Team at CrossFit Queens this past weekend!

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