CrossFit South Brooklyn

Established 2007

Rest Day

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Coach Frank and Karina show us what it takes to sound smarter as a weightlifting coach. Want to get better at Olympic lifting? Check out Next Level Weightlifting Club at CFSBK on Monday, Wednesday, and Thursday nights! 

This Week at CFSBK in Review

1. Our new 8-week training cycle started this week! See Monday’s post to find out what you can expect in the coming months!

2. The 2017 Subway Series kicks off tomorrow. The first event goes down CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!

3. On Tuesday, we brought you an updated version of a blog classic, Coach Fox’s “Developing Your Pull-Up.”  Read it to find out how you can get better at this cornerstone of CrossFit!

4. Have you recently found yourself longing to raise money for a good local cause, make new gym buddies, and do a crazy workout while wearing a wacky costume? Look no further! Registration for Fight Gone Bad 2017 is now open through September 22nd. Get on it!

5. Tomorrow’s 8am Strong Fit class is cancelled. 

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Yesterday’s Results Board: Clean | Half “Jerry”
CrossFit and Motorcycle Racing: Every Millisecond Counts CrossFit
Fitness May Lower Breast Cancer Risk NY Times

Comments

  1. Saturday’s Programming

    Partner WOD

    In teams of 2, with one partner working at a time, alternate complete rounds of…

    AMRAP 15 Minutes:
    15 Russian Kettlebell Swings 32/24kg
    10 Box Jumps 24/20
    15 Wall Balls 20/10, 14/9

    Rest 5 minutes, then…

    AMRAP 15 Minutes:
    10 Burpees
    15/11 Calorie Row

  2. Always love a partner WOD, especially with Joy. This was just enough work to keep moving fast, but still be tough.

    WOD 1: 11 rounds + 27

    WOD 2: 10 rounds + 18

  3. 6am with B.Rett

    Partnered up with BK today

    WOD 1: 11 rounds + 26 —-> props to Joy and Kayleigh

    WOD 2: 12 rounds even

    Good partner workouts today, 5 min break in between goes by quick.

  4. Apologies to Kayleigh for slowing her down on the second AMRAP. If Kayleigh had had any other partner on the rowing AMRAP, she would’ve beaten James and BK . . . and I mean any other partner . . . including a complete stranger off the street.

  5. Today’s WOD left me without some involuntary motor functions. I’d post results, but I left that part of my brain somewhere on the floor.

  6. Went through WOD 2 of this WZA qualifier w/ superstar roommate Brad, who was there for the last burpee BJO/snatch debacle during 17.1. Not my favorite cup of tea.

    Every 2:00, for 12 rounds maximum:
    8 Burpee box stepovers (20″)
    8 hang snatch (65#)
    8 thruster (65#)
    *rest for remaining time, if you do not complete reps within slotted time, workout is done*

    SO, i manage to screw up something every year with this online qualifier, so i decided to keep the tradition alive. I was about 4 rounds in when Jake yelled “HarpZ, you’re supposed to do snatches from the hang!” DOH. I was doing them from the floor. whoopsies. At least I got a feel for the workout, and let me tell you, the feeling is not good.

    The best part is, i went into this thinking, yup. I can definitely finish this one. I knew that was too good to be true. I’ll be lucky if I get halfway! Love box jumps, like burpees fine. Combine the two and my system freaks! I thought I would be fine with the stepover scale. But it still really sucks. I also had some sort of odd little shakiness/low grade fever thingy happening. Can’t tell if it was real or if i was just stressed about the qualifier. I felt this way during the Open too. So strange! Will redo this sometime next week.

  7. Noon w/ Brett

    Saturday’s partner WODs three-top style with Frank and Ryan

    WOD #1: 10+17
    WOD #2: 10+8

    Love the partner WODs – I get caught up in the energy and push harder than I otherwise would. Gave the last row everything I had and immediately crumbled into sweat angel mode.

    Cashed out with a few quick rope climbs to prep for tomorrow’s subway series with Jamal. #mustrememberlongsocks

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