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:

Tempo Back Squat (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8
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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

Congrats to Subway Series Winner Morgan N.!

Teamed with her sister who trains at CrossFit Dynamix in in Astoria, CFSBKer Morgan N. took 1st place at the 1st Subway Series event of the year at CrossFit Gantry. Huge congrats, Morgan! You can see more photos from their victory here. And hey, don’t forget to sign up for this weekend’s competition at CrossFit Queens and for the 3rd event, which we’re hosting on October 14th! We have 10 folks signed up so far, and we’d love to see more of you compete! Why compete? We’re glad you asked…

This Sunday’s Schedule

Our 10th Anniversary Party is this Saturday, September 30th. It starts at 8pm, and we can’t wait to see you there! The next day, Sunday, October 1st, we’ll be running on a modified schedule. That day we’re offering Open Gym from 5pm to 8pm, but all other classes are cancelled.

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Yesterday’s Results Board: Rest Day
Manhattan’s God of Insects Nautilus
This CrossFit Team Series Pair Is 138 Years Strong BarBend

Have Penny, will travel

Register for This Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
Does Happiness Really Make You Healthier? NY Mag
How to Be Awesome Scientific American

Tempo Press / Tempo Sumo Deadlift Superset*

A1) Tempo (31×1) Press:
3 x 8

Heavier than last week.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.

*Warm up and then perform a set of Presses, followed by a set of Sumo 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 3 of 8
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Performance
CrossFit Open Workout 16.3

AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups

Track back and try to beat your score from 2016!

Fitness
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups

Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

It may not feel like it, but it’s the first Monday of fall, and we’re bringing you this fun vid of Coach David’s tips and tricks for using the Concept2 rowing machine we all know and love! 

Come to Our 10th Anniversary Party!

2017 marks CFSBK’s 10th year of goofin’ around on the erg. Help us celebrate this Saturday, September 30th at our 10th Anniversary Party! This shindig goes down from 8pm to 1am. Don’t worry. We won’t make you row. We just want you to show up, drink some drinks, get down with your gym buds, and celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

Piano Lessons with Nick P.

CFSBKer Nick P. teaches piano in Brooklyn to children of all ages. His lessons are tailored to each student’s interests to keep them engaged and having fun. He holds a B.A. in Music Performance from Wesleyan University. If you know anyone looking for lessons, please help get the word out. You can check out Nick’s website here: www.nickpappaspiano.com.

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Are Physical Limits All in Our Heads? NY Times
Building a Better Deadlift Athlete Daily

Snatch Complex

Every Minute on the Minute x 10:
2 Hip Power Snatches

Post loads to comments.
Exposure 2 of 8

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AMRAP 30 Minutes:
800m Run
40 Russian Kettlebell Swings
20 Burpee Box Jumps

Steady effort today. Aim to keep moving for the whole 30 minutes. Should be in the vicinity of 3 to 5 rounds.

Post rounds, reps, and Rx to comments.

Here’s Ayana, one of our CrossFit Kids and daughter of longtime CFSBKers Noor and Samir, putting those kid muscles to good use while climbing at The Gunks!

CrossFit Kids and Teens at CFSBK

Our CrossFit youth programs emphasize physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up!

Pricing View Calendar

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.

Days & Times

CF Preschool (3-4 years old): Sundays, 10am – 11am
CF Kids (5-7 years old): Sundays, 11am – 12am
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm

We also offer CrossFit Kids birthday parties! For more info, click the button below.

Birthday Party Info

Eligibility

CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach David. For questions about our Teens program, please contact Coach Jess.
Email DavidEmail Jess

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Yesterday’s Results Board: Partner WODs
Back Pain and Back Strength Starting Strength
Is Reality Real? Kurzgesagt (video)

Partner WODs

AMRAP 10 Minutes:
20 Pistols
30 Deadlifts 225/155/95

Partners divide the reps however desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Power Cleans 115/75/45
5 Handstand Push-Ups

Partners alternate full rounds.

Rest 5 minutes, then…

For Time:
800m Partner Run
80 Front Squats 115/75/45

The Deadlifts in the first workout should be medium-heavy and definitely broken up. Scale the Pistols to 2x Forward Lunges as needed. The Power Cleans in the 2nd workout should be light and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed. On the 3rd workout, both partners must be back from the run before any Front Squat reps count. Break up the Front Squats however desired.

Post rounds, reps (or time), Rx, and partner for each workout.

Register for Next Weekend’s Subway Series

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Yesterday’s Results Board: Rest Day
The Pitfalls of Illustrating Prehistoric Creatures Atlas Obscura
So You Wanna Be a Powerlifter? BarBend