CrossFit South Brooklyn

Established 2007

Rest Day

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Here’s WWE’s Seth Rollins rockin’ the skull & crossbones during a pre-SummerSlam interview. Seth and other WWE wrestlers, including John Cena, Bayley, Sheamus, Cesaro, Becky Lynch, Gentleman Jack, and Noam Dar, have trained at CFSBK this week while SummerSlam 2017 goes down at the Barclays Center! 

Monday, September 11th: Own Your Eating Seminar at CFSBK

CFSBK is thrilled to announce that we’ll be hosting an Own Your Eating Seminar on Monday, September 11th from 6 to 8pm.

Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.

Please bring a pen and paper to take notes.  We also recommend downloading My Fitness Pal to your smartphone in advance.

This seminar is just $25 if you sign up ahead of time, so what are you waiting for?

Register Here!

News and Notes

  • Today’s 4:30pm CrossFit Teens class is cancelled. Tuesday and Thursday CrossFit Teens classes will be cancelled this week. Class will resume on Tuesday, August 29th!
  • Items from our latest lost and found clear out are up on our Flickr account. Claim your stuff before we donate it to CHIPs in a couple of weeks!
  • BarBend, a great health and fitness website that we link to pretty frequently, is looking for story pitches. Interested in writing something? Contact Nick [at] barbend.com with your pitches!

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Yesterday’s Results Board: Bench Press / Split Squat | Double-Unders, Hand-Release Push-Ups, Bar Muscle-Ups
In the Future, Your Body Won’t Be Burried… You’ll Dissolve Wired
How to Make Diet Ice Cream that Actually Tastes Good NY Mag

Comments

  1. Wednesday’s Programming

    Front Squat / Back Squat

    Tempo BSQ (31X1):
    2 x 2

    Tempo FSQ (31X1):
    1 x 2

    Heavier than last week. Use spotters on all Back Squat work sets.

    Post loads to comments.
    Exposure 8 of 8
    _____________________

    Every 5 Minutes for 4 Rounds:
    15 Russian Kettlebell Swings 32/24kg
    5 Handstand Push-Ups
    10 Russian Kettlebell Swings
    2 Handstand Push-Ups

    Post work to comments.

  2. 6am with Jess in 608

    BSQ 275x2x2
    FSQ 255x2x1

    WOD – – > 1:06 – 1:12 with strict HSPUs and red KB
    Bonus ring muscle up emom in between rounds with Michael & JB

  3. Wednesday’s work at 7am with Jess and Lauren

    Always love partnering with Kirby, a great friend who always encourages me to aim higher!
    BSQ: 130 felt great, so we did second set at 140.
    FSQ: 115
    Funny how tempo squats are way more fun when you only have to do two..

    WOD: Did this Rx’d! Got faster each round, and was able to do the last two rounds of HSPU’s unbroken. 1:38, 1:36, 1:28, 1:26.

    • Came here to say the same! Such a fun treat to lift with my buddy Jaime this morning 🙂

      7am w/ Jess + Lauren doing Wednesday
      Tempo BSQ: 130×2…felt super fast and easy, so went to 140 for the second set of 2. Also felt great! Tempo squats work y’all!
      Tempo FSQ: 115×2

      WOD: Second round was my slowest (around 1:40ish) and my last round was my fastest at 1:20-something. Used a 24kg KB + 2 Abmats for the HSPU which is baaaasically RX’ed 🙂 HSPU were feeling really good today…kind of want to try losing one of the Abmats next time. Lots of rest between rounds (almost more than felt necessary). Fun lil workout!

  4. Have missed a number of Monday/Wednesday days this cycle, so both days were a little bit of guesswork on where to go.

    Monday:
    Tempo Bench: 100 x 4 x 3 –> Just right.
    Tempo Split Squat: 65 x 4 x 3 –> Hardest part is just picking the DB up.

    WOD: 4 rounds + 30 DUs + 7 push-ups with jumping BMUs (low bar and 24″ box).

    Some HSPU practice after, plus 3 rounds of: 550m jog, 100 single unders, 30 sec handstand hold.

    Today:
    Tempo LBBS: 195 x 2, 205 x 2 –> Conservative.
    Tempo FSQ: 175 x 1 –> Didn’t even attempt a second rep. Made too big of a jump since back squat felt so good.

    WOD: Didn’t pay attention to time, just wanted to focus on good reps. Used a 24kg KB and HSPUs to 1 abmat and a foam tile. Did 3-2 reps each round on the HSPUs instead of 5-2 (probably would be about there if I had counted attempts too).

    4 rounds:
    3 strict pull-ups
    20 alternating banded mountain climbers
    20 GHD sit-ups

  5. AG

    A.
    2-3 sets @Z1 effort
    5 ring rows @5013
    5 push ups @4012
    10 Glute bridges @4012
    20 double unders/single unders

    B.
    Kipping Ring Muscle up

    C.
    7 sets @80-90% SE
    10 wall ball 20/10 14/19
    10 toes to bar
    20 double unders
    rest 1:1

  6. AG

    A.
    2-3 sets @Z1 effort
    5 ring rows @5013
    5 push ups @4012
    10 Glute bridges @4012
    20 double unders/single unders

    B.
    Kipping Ring Muscle up

    C.
    7 sets @80-90% SE
    10 wall ball 20/10 14/19
    10 toes to bar
    20 double unders
    rest 1:1

  7. IM SO EXCITED ABOUT ALL THE PRO WRESTLERS TRAINING AT CFSBK!!!! I CANT GET OVER IT!!! They’re all SO nice and have been so appreciative of us opening our doors for them. Im going to Smackdown tonight to cheer on Becky Lynch who has been a regular around the gym lately. A lot of them said that CFSBK will be their East Coast default gym whenever they are at Barclays.

    IM DYING