Fitness: Clean Pull + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Performance: Clean and Jerk 1 x 5
Work up to 5 singles between 80% and 90%. 

then,

Clean Pull: 100% x 3 x 3
3 pulls at 100% of best clean.

Post loads to comments.
e4/8
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5 Rounds For Time:
400m Run
6 Power Cleans 155/105
12 Burpees over the Bar

Post time and Rx to comments.

Liam M. at Lake Solitude in the Grand Tetons (10,000 feet)

News and Notes

• Kids Club is CANCELED today. 
• Active Recovery is on at 11am with Coach David.
• PLEASE TAKE YOUR SUPPLEMENTS HOME BY NEXT WEEK. If you are not a coach, you are not allowed to store your supplements at the gym. 
• The Fifth Annual Subway Series is coming for us this August. If you’re interested, register ASAP, because spots will sell out soon.
• HAPPY BIRTHDAY, DAVE FUNG!!

_____________________ 
Batman This American Life 

Fitness: 3 x 3 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: 3 x 3 Linear Progression
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e4/8
_____________________

Fitness
5 Rounds For Time:
21 Kettlebell Swings
15 Wall Balls
9 Box Jumps 

Performance
50-40-30 reps, For Time:
Wall Balls 20/10, 14/9
Kettlebell Swings 53/35
Box Jumps 24/10 

Post rounds/reps and Rx to comments.

Coach Fox wrote an excellent article last year called “How to Be a Good Bar Partner.” The bottom line:

1. Be ready to lift.
2. Have your numbers planned.
3. Be present, especially if you are spotting someone.
4. Keep it in bounds.
5. Be ready for your set.
6. Be clean, at least relatively.
7. Help load and unload the bar. 

Bend, Stretch, and Mobilize This Morning

• Yoga for Athletes with Coach Whitney is at 10am.
• Active Recovery is at 11am and noon today with Coach David.
• Open gym is CANCELED today.
• Kids Club on Sunday (7/5) is CANCELED. 

_____________________
“Artisanal Roach Bombs” and More Could Save Brooklyn Deli from Rent Hike Doom Brooklyn Magazine

Chincy catching some late afternoon rays last Wednesday

• Happy birthday, Johanna N.!!!

Holiday Schedule Updates

• All classes will run as normal.
• Open gym today will begin earlier today, at 4pm (still running til 8pm).
• Open gym tomorrow (7/4) is CANCELED.
• Kids Club on Sunday (7/5) is CANCELED. 

CFSBK Doggie Play Date

Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance! 

What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608

Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.

_____________________
How Fit Are You, Really? You can take a test to find out. 
Corporations Are Selling Themselves with #LoveWins. We Don’t Have to Buy It. The Washington Post 

Fitness: Halting Snatch Deadlift + Snatch Pull + Mid Hang Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Performance: Snatch 80%-90% x 1 x 3-5
Warm up and perform 3-5 singles between 80%-90%.

then,

Snatch Pull: 100% x 3 x 3

Post loads to comments.
e4/8
_____________________ 

Overhead Squat: 3 x 3 
Jerks okay to get the bar overhead. Add 5-10 pounds to last week’s exposure. 

Post loads to comments.
_____________________ 

Accessory Work: Tabata Burpees

Post total reps to comments.

Andrew. S squatting with the comp kids | Photo by Thomas H.

News and Notes 

• PLEASE TAKE YOUR SUPPLEMENTS HOME BY NEXT WEEK. If you are not a coach, you are not allowed to store your supplements at the gym. 
• HOLIDAY SCHEDULE UPDATES: All classes will run as normal, except open gym on Friday (7/3) will begin earlier, at 4pm (still running til 8pm), Saturday OG (7/4) is CANCELED, and Kids Club is CANCELED on Sunday (7/5). 
• Happy birthday, Amy A.!

Still Want To Join the Next Level Weightlifting Club at CFSBK? Now You Can, Whenever You Want, and For However Long You Want!

Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include: 

• Snatch
• Clean
• Jerk
• Front Squat
• Back Squat (high bar)
• Press
• Push Press
• Snatch Pull
• Clean Pull
• Deadlift (Clean/Snatch style) 

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

• Warm-up/Next Level Oly Yoga
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Class Times:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Program Price Options:

3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:

+2x CF Add-on $100
+3x CF Add-on $150

$30 drop in (non-members), $25 drop-in (active members)

You may sign up WHENEVER YOU WANT.

REGISTER HERE  

*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

Learn even more about the Club and Coach Frank here.

_____________________ 
It’s Not Okay For CrossFit’s CEO to Joke About Diabetes Quartz 
Dark Region of Ocean May Shed Light on Climate Change and Other Issues The New York Times
Former Google Exec Says This Word Can Damage Your Credibility Business Insider  

Fitness and Performance: 3 x 5 Linear Progression 
Add 5-10 lbs to last week.

Post loads to comments.
e4/8
_____________________ 

AMRAP 15 Minutes:
30 Double-Unders
20 Alternating Overhead Reverse Lunges 45/25
10 Pull-Ups
*Sub 3x Single-Unders or 1/2 attempts for Double-Unders, Goblet (dumbbell or kettlebell) Lunges for Overhead, and Bands or Ring Rows for Pull-Ups as necessary.

Post rounds and Rx to comments.

Another Note From Our Friends in Kabul, Afghanistan

ICYMI, back in April, David began emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts, and they also wished us good luck with “Murph.” Below is John’s latest letter!

How are you? I hope that you are doing well. I wanted to send you an update on today’s workout. Of note, this will be my last Friday Hero WOD in Afghanistan for this tour. I start heading home next week. 

Today’s Hero WOD Friday was for our friends MAJ Thomas “TK” Kennedy (Killed 8 August 2012 in Afghanistan) and the Kennedy Family—a small way to reflect, remember and honor the Kennedy’s sacrifice. In keeping with the NKAIA Crossfit Tradition, I picked the “TK” as my farewell Hero WOD and made it the “TK PLUS” adding 15 minutes (35 total) and a progressive run sequence because I wanted to push it that much harder in honor of our friend. The team consisted of Army, Navy and Air Force Service Members from the U.S., Austria and Denmark—a fitting tribute for a great man and wonderful family. 

In addition to the workout, I wanted to point out the 3 Danish Soldiers proudly sporting the Cross South Brooklyn shirts—they love them!

Always Remember and Never Forget!

Have a great weekend!

v/r 

John

CFSBK Doggie Play Date

Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance! 

What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608

Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.

• Happy birthday, Eric E. and Rachel S.!

_____________________
Same Sex Marriage Is Legal; Prepare For Doom, America Samir Chopra  

Cass lounging at 608 | If you need a refresher re: CFSBK’s dogs/kids policies, refresh yourself here.

The 32nd USAPL New Jersey State Powerlifting Championships Are August 1 and 2, 2015

The Championships will be held at the Hyatt Regency Hotel in New Brunswick, New Jersey on August 1 & 2, 2015. The post-mark deadline for ALL entry forms is Friday, July 10, 2015. 
On July 20, 2015, the competition nominations / start list shall be posted on the USA Powerlifting New Jersey Facebook Account and on the USAPL New Jersey State website. 

Coaches Fox and Jeremy are competing. If you are also competing, let us know in the comments below!

Showers, We Haz Them

Included in your membership at CrossFit South Brooklyn is access to our 4 showers, two in each of our locker rooms which are complete with towel service, mirrors, hair driers, body lotion, organic shampoo, conditioner, and soap dispensers in each shower stall. If the gym is open, showers are probably available, just ask the Front Desk if you’re not sure whats going on at 608. We ask that members please keep their clothing tidy while they’re showering (we’re putting in some hooks below the shelves soon) and please keep your showers to around 5 minutes or less, especially if there are other folks waiting to use them. Tell us: Have you used the new showers yet?

Some Relevant ITA Articles

Most of you are familiar with Coach DO and Kate Reece’s blog, Inside the Affiliate, through which David open sources as much as he can regarding the how and why behind running CFSBK. Regardless of whether you’re a long-term member or newbie, this is a great resource for you to get a behind-the-scenes perspective on why we do what we do.

Below are some articles from the archives which pertain to athletes as well as coaches. Check them out!

The Organic Affiliate Growth Model
Failing, Bailing, and Training Culture at CrossFit Affiliates
5 Things I Know to Be True About Running a CrossFit Gym

_____________________ 
The Moon Terminator Illusion VSauce
New dietary guidelines for Americans from U.S. government remove upper limit for fat intake and change cholesterol to being “no longer a nutrient of concern” Forbes

Fitness: 3 x 5 Linear Progression 
Add 1-5 pounds to last week’s exposure.

Performance: 5/3/1, 5 Week, 65%x5/75%x5/85%x5+
INCREASE TRAINING MAX BY 5 POUNDS. 

Post loads to comments.
e4/8
_____________________

Fitness
3 Rounds For Time:
400m Run
15 Push Press 

Performance
For Time:
550m Run
21 Shoulder to Overhead 115/75
400m Run
15 Shoulder to Overhead
270m Run
9 Shoulder to Overhead

Post time and Rx to comments.

Henry and Hunter sharing a tender moment at OG on Friday

Want to Go Horseback Riding?

Cruise Director Mare L. wants to know if you’re interested in a horseback riding day trip on Sunday, July 12 in the Hudson Valley.

What: Beginner-friendly one hour trail ride in the Hudson Valley preceded by a half-hour riding tutorial, guided by Netherwood Acres
When: Sunday, July 12
Cost: $95

Email Mare [at] CrossFitSouthBrooklyn.com by TOMORROW if you are interested and please let her know if you have a car/can drive.

REGISTER NOW FOR THE 2015 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the fifth 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!

Event Schedule
Sunday, August 2nd, 9am: CrossFit Queens
Sunday, August 9th, 12pm: CrossFit Virtuosity
Sunday, August 16th, 12pm: CrossFit Long Island City
Sunday, August 23th, 12pm: CrossFit South Brooklyn 

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE

If you have questions about the Subway Series, email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com.

_____________________ 
Allied Force Rookie
Reddit is an Incubator of Hate Buzzfeed News

Fitness: Halting Clean Deadlift + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Performance: 2 Clean Pulls + Mid Hang Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Post loads to comments.
e3/8
_____________________  

Team Chipper

In teams of 3 with one partner working at a time, complete the following for time:
100 Box Jumps 24/20″
150 Kettlebell Swings 24/35#
200 Sit Ups
250 Double-Unders 

Partition the work however desired.

Post time and Rx to comments.

Because we didn’t mention it on the blog yesterday, we’ll take today to celebrate what a momentous day June 26, 2015 was! We are so proud of the Supreme Court ruling and want to congratulate all the couples who can now fully express their love in our great country! 

News and Notes

• Want to work out at 9am and bring your kids? Now you can, with CFSBK Kids Club, every Sunday at 9am.
• Active Recovery is on at 11am with Coach Fox.
• The Fifth Annual Subway Series is coming for us this August. If you’re interested, register ASAP, because spots will sell out very soon.

_____________________
Supreme Court Ruling Makes Same-Sex Marriage a Right Nationwide The New York Times
Change the Tune, a remake of the 1971 “Hilltop” Coca-Cola ad 

Fitness: 3 x 3 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: 3 x 3 Linear Progression
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e3/8
_____________________

“Cindy”

AMRAP, 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Compare to 10.5.2014, 6.26.2014, and  10.31.2013

Post rounds and Rx to comments.

Evan getting it in outside

News and Notes 

• Lots of new LOST AND FOUND items. Guys, there’s some cute stuff in there. Get it before we give it away! 
• Happy birthday to our favorite special snowflake, Stella Z.!

Bend, Stretch, and Mobilize This Morning, and Get Your Open Gym On This Afternoon

• Yoga for Athletes with Coach Whitney is at 10am.
• Active Recovery is at 11am and noon today with Coach David.
• Can’t make one of our morning classes today? We’re now offering open gym hours on Saturdays from 2-4pm. 

_____________________ 
Never Rip Your Hands at CrossFit Men’s Journal 

Coach David visited Crossfit Medis on his last day of vacation in Stockholm, Sweden. He had a great class at this small gym with good coaching and a great crew. He recommends them for a drop-in if you’re in the area, and he will write a full review soon. 

This Week at CFSBK in Review

1. The showers and plumbing are back up and working at 608. David made a bad joke and posted a photo of the carnage it took to get things back in shape on Instagram. Thanks for your patience, and enjoy some cold showers!

2. The Fifth Annual Subway Series is coming for us this August. If you’re interested, register ASAP, because spots will sell out very soon. Check out Asta F.’s insane photos from the event at CFSBK last year to get hyped.

3. Mary M. is starting a Whole30 in July, and is also organizing a potluck on July 18th in Prospect Park. Even if you’re not uber Paleo, you should still come. And if you’re that person, you should bring alcohol. And probably a beach ball.

4. Dude, horseback riding. Interested in a riding day trip involving horses on Sunday, July 12 in the Hudson Valley? It’s beginner-friendly if you’re not already friendly with odd-toed ungulate mammals and costs $95. Email Mare [at] CrossFitSouthBrooklyn.com by next Tuesday if you want in.

5. Sean “Diddy” Combs recently tried to assault someone with a kettlebell. What’s even funnier than that was previous Athlete of the Month Matt C.’s response to our blog QOD on Wednesday about how else one might repurpose CrossFit equipment. He wrote: “I think the weight vests double pretty efficiently as bullet proof vests. Sometimes I wear my weight vest around town to run errands and I find myself thinking, “Go ahead roof top sniper. Take your best shot. You will be sadly disappointed when I get back up and dust myself off.”

6. Thomas H. snapped some sweet action shots of past Athlete of the Month Michael C. Also, Thomas used to work as a professional sports photographer. Point, CFSBK.

7. So many of you were born this week! HBD to all we missed, and here’s a friendly PSA: If you don’t get a birthday shout-out on the blog, it’s because you haven’t shared your birthday with the Front Desk. We do not have mysterious psychic powers that tell us when you were born. We want to know this information, and if in return, you would like us to know this information, please tell our friendly folks at the Front Desk the day on which you entered the world.

8. There are many upcoming competitions! Check out Tuesday’s post to learn more, and our event page for the Starting Strength Fall Classic, which is close to selling out.

9. JJ is in Hawaii (so we should feel bad for all the ugly things she’s been forced to look at) and she wrote some recommendations for gyms in our Travel Gym Recommendations forum. If you’ve been traveling recently, you should write one, too! 

10. Alona K. got her first chin-up! Congrats, Alona! 

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Supreme Court of the United States Slip Opinion, Obergefell v. Hodges 
BODY FUZION