AMRAP 30 Minutes:

30/21 Calorie Row
7 Power Cleans 185/125
10 Handstand Push-Ups

The barbell should be on the heavy side of medium for you, allowing for cycling a few reps on the fast end and singles on the slower end. Scale ROM on the Handstand Push-Ups to 1 or 2 AbMats, or scale up to a deficit if 10 is easy for you. Sub Box Piked Handstand Push-Ups or heavy Dumbbell Push Presses if you can’t perform at least 5 unbroken Handstand Push-Ups.

Post rounds, reps, and Rx to comments.

NEXT SATURDAY: The Subway Series at CFSBK!

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Yesterday’s Results Board: Rest Day
What 7 Fishmongers Wore to Work at the Fulton Fish Market NY Times
Death, Divorce, and Double-Unders CrossFit Journal (video)

Come out to the gym for a Halloween-themed Movie Night on Friday, October 20th! We’ll be showing What We Do in the Shadows, a funny mockumentary about vampires with domestic issues. We’ll start the movie at 8:15pm, right after Open Gym!

This Week at CFSBK in Review

1. Thanks again to everyone who came out for our 10th Anniversary Party on Saturday! Photos from the evening are up on our Flickr account and at We Love Photobooths.

2. You know that big wooden thing in 608 that kind of looks like it could be a poorly designed ladder or a medieval torture device? It’s neither of those things! It’s a actually a pretty cool thing you can use for accessory work. Watch this video to find out how you can use that thing!

3. Ready for another kickass event? Save the date and start making art for the 4th CFSBK Art Show on November 18th!

4. Fight Gone Bad Season is here! On Wednesday, we posted a checklist to help you get started, and on Thursday offered some fundraising tips.

5. Congrats again to Pierre D. and Coach Ro on placing FIRST in the Northeast Region of the CrossFit Team Series!

6. The Subway Series comes to CFSBK next weekend! See Monday’s post for registration info.

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Yesterday’s Results Board: Clean | Burpee Box Jump Overs, Deadlifts
Cultivating Self-Trust Girls Gone Strong
How to Actually Get Some Rest for Once NY Mag

Clean Complex

Every Minute on the Minute x 2:
2 Tall Cleans

Every 90 Seconds x 2:
2 Hip Cleans

Every Other Minute x 4:
2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

Post loads to comments.
Exposure 4 of 8

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AMRAP 10 Minutes:
3 Burpee Box Jump Overs 24/20″
3 Deadlifts 225/155
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

Continue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.

Post rounds, reps, and Rx to comments.

Congrats to Coach Ro and Pierre D., who teamed up to place 1st in the Northeast Region of the CrossFit Team Series! Let’s show them some love in the comments!

Fight Gone Bad Fundraising Tips

Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!).

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!

Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!

Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fifth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.

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Yesterday’s Results Board: Back Squat | Muscle-Ups, Kettlebell Swings, Double-Unders
What Does Brent Fikowski Eat and When? target nutrition
Active Listening Songs for Sad Times The Outline

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Oct 1, 2017 at 1:42pm PDT

From our Instagram account: “Thanks to everyone who came out to celebrate our 10th anniversary! See you all at the 15 year!”

November 18th: The 4th CFSBK Art Show

Ready for another kickass event?  Our fourth Art Show will be Saturday, November 18th, so save the date, and START MAKING ART!

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, singing, design, sculpture, jewelry, quilts, other textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art.) If you participated in years past, please do not repeat (the majority of) work you included for those shows.

We’ll post again in six weeks to start putting together a roster of artists. Email Kate R. at katharinereece [at] gmail.com with any questions (or if you know you want to participate or volunteer!).

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Yesterday’s Results Board: Press / Stiff-Legged Deadlifts | Run, DB Power Snatches, DB Thrusters, C2B Pull-Ups
5 Ways to Get Better at Weightlifting without Training Catalyst Athletics
Working Out vs. Training vs. Movement: What’s the Difference? BarBend

Tempo Press / Tempo Stiff-Legged Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Heavier than last week.

A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 8

Heavier than Week 2.

*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. 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 4 of 8
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2 Rounds for Time:
550m Run
40 Alternating Dumbbell Power Snatches (20 each arm)
30 Single-Arm Dumbbell Thrusters (15 each arm)
20 Chest-to-Bar Pull-Ups

Use the same dumbbell for the Power Snatches and Thrusters. Choose a heavy load than allows you move well but probably not unbroken on each movement. Scale the Pull-Ups to Chin-over-Bar or Jumping as needed.

Post time and Rx to comments.

No, Coach David isn’t showing us how big the rainbow trout he caught on his last fishing trip was. He’s showing us how to use the stall bars in 608! 

Register for the Subway Series at CFSBK!

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Can You Put Your Kids on a Strength Training Program? Starting Strength
Managing Your Expectations: How to Set Yourself Up for Success Girls Gone Strong

Thanks to everyone who came out for our 10th Anniversary Party last night!

All Classes Cancelled Today!

This is a friendly reminder that we’ll be running on a modified schedule today. We’ll be offering Open Gym from 5pm to 8pm, but all other classes (group class, Short Circuit, Kids, AR, AG, Free Intro) are cancelled.

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Golden Knights Ace 10,000-Ft. Box Jump CrossFit Journal (video)
Why Curiosity Can Be Both Painful and Pleasurable Nautilus

Rope Climbs

Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
130m Jog

Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!

Wear long socks or long pants if you have them!

Post work to comments.

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“Fight Gone Bad”-Style

5 Rounds for Max Reps:
Wall Balls 20/10, 14/9, 10/8
Sumo Deadlift High Pulls 95/65/35
Box Jumps 24/20/16
Rest

Score total reps. Keep one running tally for each round and add them up at the end.

Post total reps and Rx to comments.

Congrats to Captain Osorio on 10 great years of steering this ship. As Coach Fox once said, you’re “the wheel and the grease.” Thanks for giving us this life-changing place and for giving so much of yourself in the process. We love you, ya big weirdo

Tonight’s the Night!

The hour is upon us! Our 10th Anniversary Party goes down tonight from 8pm to 1am, and we cannot wait to see all of you there. Here are some notes on the big event:

• You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
• The dress is “festive attire.” Wear your most festive attire.
• There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
• There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm. 
• CFSBKer Jared D. will be your DJ for the evening!
• No kids or dogs, please! 

Tomorrow’s Schedule

We’ll be running on a modified schedule for the day after the party. We’ll be offering Open Gym from 5pm to 8pm, but all other classes (group class, Short Circuit, Kids, AR, AG, Free Intro) are cancelled.

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Yesterday’s Results Board: Rest Day
Lockheed Martin Reveals Plans for Sending Humans to Mars Scientific American
20-Rep Squats Are the Best and Worst Thing Ever BarBend

If our 5th anniversary was this fun, can you even imagine what our 10th will look like? 

Tomorrow Night: CFSBK’s 10th Anniversary Party!

The hour is upon us! Our 10th Anniversary Party goes down tomorrow night from 8pm to 1am, and we cannot wait to see all of you there. Seriously. We’ve had a few recurring questions about the particulars of this shindig, so here are some notes:

• You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
• The dress is “festive attire.” Wear your most festive attire.
• Coach Nick has promised to wear chaps. Technically, all chaps are assl… listen, never mind.
• There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
• There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm. 
• CFSBKer Jared D. will be your DJ for the evening!
• No kids or dogs, please! 
• All classes are cancelled on Sunday. We’re running Open Gym from 5 to 8pm!

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Yesterday’s Results Board: Clean | Burpees, Toes-to-Bars
How Exercise Might Increase Your Self-Control NY Times
The Science Behind a Great Cup of Coffee Smithsonian

Clean Complex

Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on speed under the bar.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
30 Burpees
20 Toes-to-Bars

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

TBT: A recently unearthed photo of CFSBK’s early days in The Lyceum (which is now a Blink Fitness)! As Coach David explains, “This was before we moved upstairs. What you see is the extent of the equipment we had. I would get there early and set up all the mats and lay out the equipment before class, then have to break it all down afterwards. Coach Jeremy is wearing the blue shirt. Shane W. is coaching with me. Simpler times!” You can see more of these photos here! 

This Saturday: CFSBK’s 10th Anniversary Party!

Hey, those photos were taken around 10 years ago. Maybe we should have a party or something to celebrate. Oh yeah, wait… we are! Our 10th Anniversary Party goes down this Saturday from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Shout Out to Christmas City CrossFit

We recently got a really great email from Jimmy H., the head coach at Christmas City CrossFit in Bethlehem, PA. Here’s what he told us: