The whole Starting Strength Program crew at Sunday’s Total. Read on to find out how you can get in on the fun!

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, August 21st – Friday, October 13th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, August 22nd – Sunday, October 15th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, August 21st – Thursday, October 12th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, August 21st– Wednesday, October 11th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, August 21st – Thursday, October 12th (10 slots)

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

News and Notes

• Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th.
• Thursday’s 7:30pm Active Recovery class is cancelled.
• CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house.  Thanks so much, gang!

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Yesterday’s Results Board: Bench Press / Split Squat | Thrusters, Muscle-Ups/Pull-Ups
Debunking What the Health Vox
Rookie Alec Smith Gives Candid Recap of His First CrossFit Games BarBend

BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press:
3 x 6

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 6e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. 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 7 of 8
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Performance
5 Rounds for Time: 
10 Dumbbell Thrusters
5 Ring Muscle-Ups

The dumbbell load should be on the heavy-ish side for you. The reps will be done unbroken on the fast end. Jumping Muscle-Ups on low rings are an acceptable scale if you have stability atop the rings and can perform at least a few strict Ring Dips.

Fitness
5 Rounds for Time:
10 Dumbbell Thrusters
10 Chest-to-Bar Pull-Ups

The dumbbell load should be on the heavy-ish side for you. Scale the Pull-Ups as needed to Chin-over-Bar, Jumping Chest-to-Bar, or challenging Ring Rows.

Post time and Rx to comments.

After training at CFSBK for the summer, Darrell E. just returned to the George School for his senior year. Check out Darrell’s highlight reel above! According to his dad, Kenny, Darrell “made use of a lot of the classes and mostly worked on getting his strength up, while still staying loose and limber, so he can continue to be agile” for football and basketball. “There were a lot positive people around him,” Kenny tells us, and “CrossFit will definitely increase his stamina and make him be able to fight through that 4th quarter. That’s what it’s all about, the 4th quarter, in any sport!” Knock ’em dead, Darrell! CFSBK is rooting for you!

UPDATED SUBWAY SERIES SCHEDULE

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! While our original hosting date conflicted with Flex on the Beach, CrossFit Gantry was kind enough to switch with us, so there’s no longer an issue for you Flexers! Here’s the new schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit South Brooklyn
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register below, but hurry: early bird pricing only lasts through September 5th!

Register Here!

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How Taking Photos Affects Your Memory of the Moment Later On NY Mag
How to Screen for Ankle Mobility Squat University

Clean and Jerk Complex

Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk

The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 6 of 8

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For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups

Post time and Rx to comments.

TODAY: THE STARTING STRENGTH PROGRAM TOTAL

Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: Craaazy WOD
Do You Need to Ditch the Diet Mindset? GirlsGoneStrong
The Great American Eclipse Is Turn Small Towns Upside Down Outline

WOD 8.12.17

Tonight at Littlefield: Juranimal

Tonight at littlefield, Lauren B.‘s good friend will be performing with one of his bands from 9pm to 1am. They play the whole gamut of cover songs, so it’s always lots of dancing and lots of fun. And there’s no cover. So, if you’re around go over and check it out!

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!
• Kids Club Night, originally scheduled for tonight at 6, is cancelled. If your child was signed up, the front desk will be in touch about your refund. We will, of course, keep you posted on future Kids Club events right here on the blog!
• TOMORROW: Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.
• Good news! We’ve changed the date of the Subway Series so that it no longer conflicts with Flex on the Beach. CrossFit Gantry will now host the 1st event of the Series, and we’ll host the 3rd on Saturday, October 14th.

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Regular People Compete Like Pro Athletes BuzzFeed
Exercise as a Weight-Loss Strategy NY Times

Coach David, Herschel, and Annie Thorisdottir (who placed 3rd in last weekend’s CrossFit Games) back in 2013, when CFSBK hosted the announcement of Open Workout 13.2. Just one of many highlights from CFSBK’s 10-year history! 

This Week at CFSBK in Review

1. Hey, speaaaaking of 10 years… this week we announced the date of our 10th Anniversary Party. Save the date: this shindig goes down the evening of September 30th!

2. While you have your calendar out, save another date: Fight Gone Bad 2017 is slated for Saturday, October 21st. We’ll have sign-up info soon!

3. Everybody loves new gym gear! This week we debuted a shiny new set of 40 color-coded Rogue Fixed Length Speed Ropes to improve your fitness experience. See Wednesday’s post for details.

4. Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!  Early bird registration ends on September 5th.

5. Tomorrow’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!

6. Tomorrow’s Kids Club Night is cancelled. Bummer! If your kid is signed up, the front desk staff will be in touch soon with refund info.

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Yesterday’s Results Board: Snatch | Run, 3 Rounds of “Cindy”
The Science of Detraining Sci-Fit
Dylan Cooper Clean and Jerks 300 lbs While Solving a Rubik’s Cube BarBend

Snatch Complex

Every Minute on the Minute x 12 Reps:
Snatch High Pull + Mid-Hang Snatch

The pull from the floor on the Snatch High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 6 of 8
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3 Rounds for Time:
400m Run
3 Rounds of “Cindy”

The CrossFit Benchmark “Cindy” is: 5 Pull-Ups + 10 Push-Ups + 15 Squats. Scale the Pull-Ups to bands or Ring Rows as needed.

Post time and Rx to comments.

The 2017 Subway Series Kicks Off at CFSBK

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! This year, the first event happens right here at CFSBK on Saturday, September 16th! Here’s the rest of the schedule:

Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit Gantry
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!

News and Notes

• This Saturday’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is hiking Mont Blanc. Class will resume on September 2nd!
• Missing something? Recent lost and found items are up on our Flickr account, here and here. Claim your stuff before we donate it to CHIPS in two weeks!
• Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th.

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Yesterday’s Results Board: Back Squat / Front Squat | Power Snatches, Toes-to-Bars
Dogs Understand Fairness, Get Jealous Study Finds NPR
Rich Froning Shares Second Place Thoughts Following 2017 Reebok CrossFit Games BarBend

THIS SATURDAY: CFSBK KIDS CLUB NIGHT!

Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. We’ll need at least 5 kids to run the event, and right now we have 4 signed up. Make plans to treat yourself and leave the rest to us…

What:  
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.

When: 
Saturday, August 12th from 6 to 9 PM

Who: 
Kids ages 3-12. Parents can hang out if they want or go out on the town!

Cost: 
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.

REGISTER HERE!

Kids Club Night is capped at 15 children. Please RSVP by tomorrow at midnight!

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Yesterday’s Results Board: Bench Press / Split Squat | NFT Work
Habits vs Goals Farnam Street
2017 CrossFit Games Highlights CrossFit

BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press:
3 x 8

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 8e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. 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 6 of 8
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4-6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, as heavy as possible unbroken
Max Strict Ring Dips (1-2 RIR)

The carry is 75′ out and 75′ back. You can place the implements down at the turnaround but pick them right back up within a few seconds to come back. Aim to begin with at least 7 Dips, scale accordingly. “RIR” stands for “Reps in Reserve”. In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do Elevated Push-Ups as a further scaling option as needed.

Post work to comments.

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 4, 2017 at 6:32am PDT

From our Instagram account: “Neal G. and Coach Chris Fox have been doing personal training for about 10 years now, starting at NYSC, before Coaches Chris and Jess Fox jumped ship to CFSBK. Here’s to another 10!!!”

Save the Date(s): 10th Anniversary Party and Fight Gone Bad 2017

We have a couple of important save the dates for you on this fine Monday morning. Get your iCals, day planners, calendars, Palm Pilots, farmers almanacs, clay tablets & etc. ready!

The first is CFSBK’s 10th Anniversary Party! Woohoo! This shindig goes down the evening of Saturday, September 30th (exact time TBD). 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!

The second is Fight Gone Bad 2017, which will happen on Saturday, October 21st. Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised over $30,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. We’ll have sign up info soon!

News and Notes

• Missing something? Recent lost and found items are up on our Flickr account, here and here. Claim your stuff before we donate it to CHIPS in two weeks!
• We need just one more RSVP to run next Saturday’s Kids Club Night. See the event page for details!

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Yesterday’s Results Board: Clean and Jerk | C2B Pull-Ups, Pistols, Double-Unders
Emotional Intelligence Needs a Rewrite Nautilus
Women’s Fibonacci Final Finish CrossFit Games

Clean and Jerk Complex

Every 90 Seconds for 10 Reps:
Clean High Pull + Mid-Hang Clean + Jerk

The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 5 of 8
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AMRAP 12 Minutes:
6 Chest-to-Bar Pull-Ups
12 Alternating Pistol Squats (6e)
24 Double-Unders

Sub Chin-over-Bar or Jumping Pull-Ups as needed. Scale the pistols to box pistols as needed. Elevating your working leg to a box is a scale for lack of strength/flexibility in the non-squatting leg. Squatting to a box scales for the same things but also allows you to reduce the ROM and need for balance a bit. Use a box height that still allows significant ROM, or scale to Goblet Forward Lunges. Scale the Dubs to Singles or 10 attempts as needed.

Post rounds, reps, and Rx to comments.

Next Sunday: The Starting Strength Program Total

Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle on Sunday, August 13th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

News and Notes

• Today’s 2:15pm Free Intro class is cancelled. 
• Today’s Active Recovery and Anti-Gravity classes are also cancelled.
• During today’s group classes and Open Gym hours, we’ll be showing the final day of the CrossFit Games on our big screen at 597. All the more reason to get yourself to CFSBK today!

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Yesterday’s Results Board: A Very Long Metcon
Gambino Enforcer Abandons Life of Crime to Save Animals NY Daily News
A Day in the Life of Sara Sigmundsdottir CrossFit Mayhem