CrossFit South Brooklyn

Established 2007

WOD 9.30.19

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Single Leg Romanian Deadlift / Push Press Superset

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111

As shown in the video but with two dumbbells. Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.

A2) Barbell Push Press:
3 x 3-5 @ 41X1 

The bar should not be crashing back to the rack position. You should still able to use the prescribed tempo and to build in load over the next 3 weeks.

Sumo Deadlift

3 x 3-5 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. You should still able to use the prescribed tempo and to build in load over the next 3 weeks. Here’s a useful demo video. 

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Week 5 of 6

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Cash Out

Tabata Push-Ups

Post work to comments.


This is so cool! On behalf of his company, CFSBKer Mike Iaia (who is currently a close 3rd among individual Fight Gone Bad fundraisers) got to throw out the first pitch at last Tuesday’s Mets game at CitiField. “As a lifelong crazy Mets fan,” Mike says, “this was certainly one of the coolest moments of my life, and I wanted to share with the other coolest part of my life—this community. My only regret is not being allowed to practice for the 6 months to 6 years it would have taken for me to throw a strike, but I’ll take it. That said, I’m eternally grateful and can die happy now”

Fight Gone Bad Fundraising Update: T-Minus 6 Days!

Holy Wall Balls! Fight Gone Bad 2019 is this Saturday, October 5th. We’re now at $11,185 for the Sunrise Movement, and our overall goal is to raise $20,000. It’s not too late to start fundraising! Use this template we recently posted to email your friends and family. And even if you’re not taking part, you can go HERE to donate to a fellow CFSBKer’s campaign.

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $600,000. Let your friends and family know that you’ll be sweating for one of the most important causes around.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

  1. You’re the WOD That I Want: $3,759
  2. Bob’s Burpees: $2,510
  3. The AMRAPs Family: $2,160

Top 3 Individuals:

  1. Charles S.: $3,531
  2. Katherine D.: $2,000
  3. Mike I.: $1,940

News and Notes

  • Immediately following Fight Gone Bad, follow CFSBK member Nancy Goldstein for a Career Transition Workshop. This small, action-intensive workshop coaches you through the skills necessary to land a new job, and 100% of the proceeds will go to the Sunrise Movement. Go HERE to learn more and register!
  • Missing something? It might be in our most recent lost and found dump! Go here to see what we have and be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.

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How Friends Can Influence Your Heart Health Blue Zones
Lift Weight, Not Too Much, Most of the Days The Atlantic

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