CrossFit South Brooklyn

Established 2007

WOD 3.13.19

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WOD 3.13.19

4 Strict Pull-Ups
8e Single-Leg Hip Thrust (3131 tempo)
12 Band Good Mornings

Add weight or use assistance on the Pull-Ups as needed.

Post work to comments.
Week 6 of 7

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5 Rounds for Time:
10 Deadlifts 225/155
20 Sit-Ups
50 Double-Unders or Alternating Foot Steps

The Deadlift should be medium-heavy for you, unbroken the fast end.

Post time and Rx to comments.


If you were at this year’s Community Potluck, you saw a short video about Fight Gone Bad 2019 produced by CFSBKer George Griffith. Well, here it is! Thanks for doing such a great job depicting our community, George! 

Friday Night Lights 19.4: Sign Up Now!

Our 4th Friday Night Lights event of 2019 goes down this Friday, March 15th starting at 5:30pm. This is a great way to take on 19.4 in a friendly, high-energy environment.

Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.

We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.

MFLH Invitational Discount

The 2019 MFLH Invitational is going to be one epic throwdown. It’s a fitness event with a concert vibe and a circus twist. Best of all, CFSBK members get 10% off admission with the code DAVID.

The event is slated for April 27th. Go HERE to learn more and buy tickets.

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Yesterday’s Results Board
Hips in the Press Starting Strength
Complacency or Tenacity: It’s As Simple As What You Praise Breaking Muscle

Comments

  2. A.

    NFT:

    1 min cyclical
    6 ring rows – TOUGH
    30 sec quadruped crawl – f/b
    30 sec side plank – side
    x 3 rounds

    B.
    Rope climb practice

    C.
    RTW – EASY Aer:
    1 min AB
    1-2 RC
    1 min row
    15 WB – unbroken/heavy
    1 min run/ski/erg bike
    15 burpee – no jump
    x 20 min

    D.
    5-10 min cool down

  4. Loved this video at the potluck, love it now.

    Dropping in @ NC Fit, Mountain View CA, doing Wed programming
    Did 4 strict ring pull-ups, the single leg thingy, and good mornings.
    Metcon 18:17min Rx
    Glad I didn’t do this in class, as I’m sure I would have been time capped. My goal was to do the DL unbroken (done) because I knew the DUs would be terrible (also done). Managed to get 1 set of 38 unbroken DUs (PR!), but other than that big set, everything was in sets of 5-10, so took a long time.

  5. 10am

    Kids have been super sick so haven’t made it to the gym in awhile. Felt good to move even though I was in Zombie mode.

    Did 3 rounds on the strength portion. 4 strict pull ups at body weight. Hip thrust things were done at body weight and those were HARD. Felt it in my quads which is maybe not what was supposed to be happening. 2 rounds of good mornings with the green band and 1 with the black band which definitely made me sweat 😅

    Metcon in 8:56 Rx. DL unbroken but not particularly fast. Sit ups were the rest part of this whole thing. First and last rounds of DU unbroken but lots of trips in middle rounds which slowed me down more than I would have liked. Fun one!

  6. NLWC: cleans were in the groove tonight! I even got a clap from Frankie on a rep or two 😃

    Also, I graduated to power jerking without having to pause in the dip first. So now I’m out of jerk pre-K and into jerk kindergarten 😂

    F’ed up my barbell math and did BB rows at 73 instead of 68 like I thought I was doing. No wonder that felt so hard.

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