Metcon A

3 Rounds for Time:
270m Run
5 Hang Power Snatches 135/95

Rest 5 Minutes

Metcon B

3 Rounds for Time:
270m Run
10 Hang Power Cleans 135/95

Rest 5 Minutes

Metcon C

3 Rounds for Time:
270m Run
15 Deadlifts 135/95

Score times for each workout. The barbell weight should be medium heavy for the Snatches, light-medium for the Power Cleans, light for the Deadlifts, and unbroken on the fast end for all three parts. Choose one weight for the whole thing and stick with it.

Post times and Rx to comments.

From our Instagram account: “TFW you’re @brettfergman and hit 173 cals for your 10:00 @assaultairbike test. Do you have some internal demons to work out? Try this benchmark!”

This Week at CFSBK in Review

1. Last weekend we launched the new CrossfitSouthBrooklyn.com. We’re still making little edits here and there, but we’re really please with how it has turned out. Again, thanks to CFSBKer Amanda M. for designing and developing the new site!

2. Trying to get a pic to show up news to your name in the comments section? We’ve switched over to WordPress, so if you have a WordPress.com account associated with your email address, a pic will automatically appear. Gravatar makes it really easy to set up an avatar for this and other WordPress sites!

3. Want to give your kids some fun and fitness (and yourself the night off)? Sign your kids up for our Kids Club Night on Saturday, August 12th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. See Tuesday’s post for details!

4. Celebrate the end of summer—don’t worry, not too soon!—with your CFSBK buds. On Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend?

5. Here is a great article from Erica Smith at Girls Gone Strong about some of the issues that trans and gender non-confirming individuals may face in gyms and fitness centers. CFSBK has always aimed to be an inclusive community where everyone is accepted for who they are and then challenged to get better. If you’re not familiar with these issues, we encourage you to check out this article to learn more about the subject, both for your knowledge inside and out of the gym.
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Bareknuckle Boxing Meets Rugby in Calcio Storico Vice Sports
Is Surfing More Sport or Religion? The Atlantic

Will AG Strength help you do multi-dimensional Pull-Ups like Patrick? Hard to say, but you will get better at gymnastics movements! | Photo by Robert C.

Sign Up for Anti-Gravity Strength

Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class.

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.

Schedule

Snatch Balance

Performance
Snatch Balance

Work up to a heavy single. Aim for close to or above your snatch 1RM.

Fitness
Snatch Grip (Behind the Neck) Push Jerk + Paused (:02) Overhead Squat

Work up to a heavy single, pausing for a 2 count at the bottom of the Overhead Squat. Aim for close to or above your Snatch 1RM.

The goal of the Performance work is to receive the barbell in a full depth Overhead Squat. If stability and/or flexibility limits you from doing so, perform the Fitness version of today’s barbell work instead.

Post loads to comments.
Exposure 4 of 8

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3 Rounds Not for Time:
135m Single-Arm Farmer Carry, each arm
10 Single-Arm Dumbbell Thrusters, each arm

Use your non-dominant side to dictate load. OK to rest 1-3 times on the carries. Dumbbell Thrusters should be heavy but unbroken.

Post work to comments.

Some waiting-area art by Jason M. Have you played with our giant Jenga blocks yet?!

Save the Date: CFSBK Prospect Park Potluck on September 2nd

Celebrate the end of summer—don’t worry, not too soon!—with your CFSBK buds. On Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

Supporting Trans and Gender Non-Conforming Gym Members

Here is a great article from Girls Gone Strong about some of the issues that trans and gender non-confirming individuals may face in gyms and fitness centers. CFSBK has always aimed to be an inclusive community where everyone is accepted for who they are and then challenged to get better. If you’re not familiar with these issues, we encourage you to check out this article to learn more about the subject, both for your knowledge inside and out of the gym.
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Yesterday’s Whiteboard: Back Squat / Front Squat | Thrusters, Toes-to-Bars
Where Are the Mothers? Nieman Reports
How Tattoos Might Affect Your Workout NY Times

Back Squat / Front Squat

Tempo Back Squat (31X1):
2 x 6

Tempo Front Squat (31X1):
1 x 6

2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.

Post loads to comments.
Exposure 4 of 8
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For Time:
21-15-9
Toes-to-Bars
Thrusters 95/65

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get through the reps in 1-3 sets. The Thruster weight should be on the light-medium side for you and unbroken on the fast end.

Post time and Rx to comments.

Ich Bin Ein CFSBKer

A note from Henry P., who’s currently traveling in Eurpoe:

I’m in Berlin with the family for a bit and a friend of my wife’s put us in touch with a super nice and generous couple that agreed to show us around.  They’re in their mid-forties, grew up in Potsdam (East Germany), and were living in East Berlin when the wall fell. As we hiked about the city, they shared some incredibly fascinating insider knowledge along with stories about their personal experiences in Berlin and East Germany. We were enthralled.

Tweet the Deets

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Jul 22, 2017 at 10:47am PDT

We may not have AC… But we’ve got a hose ¯\_(ツ)_/¯ 

CFSBK Kids Club Night: Saturday, August 12^th from 6pm- 9pm

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.

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!

We’ll need at least 5 kids to run the  event. Kids Club Night is capped at 15 children, so RSVP soon!
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Yesterday’s Whiteboard: Bench Press / Split Squat | Push-Ups, Box Jumps, KB Swings
Everyone Is Having Anxiety Dreams The Outline
Watch This 78-Year-Old Grandfather [Jacinto B.!] Kill It During a CrossFit Workout Today

At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be a heavy stimulus but unbroken on the fast end.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments.

CFSBKers flexing… on the beach | Photo by Thomas H.

Flex on the Beach 2017

We are gathering folks for Scaled and Rx teams for Flex on the Beach, which goes down Saturday, September 16th. The Early Bird Special ends tomorrow, so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

• Crossfitsouthbrookly.com will be getting a long-awaited refresher tonight. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.
• Thanks to everyone who came out for Movie Night last night!
  

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Yesterday’s Whiteboard: Rest Day
Why Sitting at Your Computer All Day Can Wipe You Out NY Mag
Area Man Marks Territory on Bench with Sweaty Thigh Outline

Movie Night is here! Tonight after Open Gym (at 8pm), we’ll be showing the Eddie Murphy/Arsenio Hall/NYC classic Coming to America. CFSBK will provide some free beer, but feel free to BYOB and snacks!

This Week at CFSBK in Review

1. Crossfitsouthbrookly.com will be getting a long-awaited refresher Saturday night. We’re updating the site to better serve our community and represent the gym on the World Wide Web). The user experience for you frequent blog readers and commenters won’t change much, but expect some minor technical difficulties (and maybe some “who-moved-my cheese?” moments) as we transition to the new site.

2. CFSBKers have been competing outside the gym a lot so far this summer! On Tuesday, we brought you a recap of the USAW Crow Hill Open, where 3 of our lifters qualified for Masters Nationals.

3. And on Wednesday, we reported on CFSBK’s success at Hail to the Team at CrossFit Queens. Competing in this team event, Coach KHarpz and Katie E. and Coach Brett and Phil S. took 1st place in the Men’s and Women’s Rx divisions. Congrats, to everyone who competed and thanks for representing CFSBK!

4. Want to give your kids some fun and fitness (and yourself the night off)? Sign your kids up for our Kids Club Night on Saturday, August 12th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. See yesterday’s post for details.

5. We are gathering people for Scaled and Rx teams for Flex on the Beach on Saturday, September 16th. The Early Bird special ends on Sunday so now is the time to sign up. Just add your details here and we’ll try to get you on a team for this fun event!

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Yesterday’s Whiteboard: Snatch | 30 Muscle-Ups
There’s Something Strange in Usain Bolt’s Stride NY Times
Managing Type 1 Diabetes with CrossFit CrossFit Journal