Rest Day

Here is Todd C with a solid position during the first pull of a recent Snatch. Note the following 5 things:

1. His back is in full extension and his eyes are looking forward. A rigid spine is necessary for safety as well as effective force transfer through his body. The forward gaze helps keep his chest up and makes coming to full extension at the top of the pull more likely.

2. The bar is balanced over his mid-foot, indicating that he is pulling his knees BACK out of the bar's path, not moving the bar forward around his knee. Allowing the barbell to trail forward off the floor is one of the most common errors we see at the gym. When you start your pull, stay compact and think about keeping the barbell over the knot of your shoe laces until you clear your knee.

3. Todd's knees are pushed out, which helps him get into a better start position by facilitating more room for hip flexion. It's common in a snatch to have your knees literally touching your arms in the initial set up. Not doing this causes an impingent of the thigh and lower abdomen which makes setting your back and achieving an effective start position difficult for most and impossible for other. KNEES OUT!

4. If you drew a plumb line down from Todd's shoulders, you'd note that they were forward of the barbell, not directly over or behind it. This is an optimal pulling position which will allow him to generate a lot of force when he begins to quickly extend his back during the second pull. This position is achieved by the hips and shoulders raising at the same rate when the lift is initiated. A common error is to either shoot one's hips up first or prematurely lifting the chest which will decrease your leverage into the rest of the lift.

5. That tight game. 

Recent PRs at CFSBK

At CFSBK, we love to celebrate the gains and accomplishments of our athletes! Below are some recent PRs that people wrote on the board above the wrestling mat, listed in no particular order. Congrats, folks! 

  • Laura Mc.—"DT" in 11:39
  • Coach Jess Fox—"DT" in 9:28, Clean at 185, 
  • Matt Katz—Clean and Jerk at 286, Jerk at 305, "Elizabeth" in 6:53
  • Dan L.—"DT" in 10:50
  • Alex B.—"DT" in 10:05, Handstand for 1:06 minutes, Clean and Jerk at 285
  • Kristie F.—"Nancy" in 15:26
  • Flynn Dog Millionaire—"Nancy" in 13:09
  • Alex—"Annie" in 5:39 and "Nancy" in 13:03
  • Coach MeLo—"DT" in 8:40, "Nancy" in 15:14
  • Serene—Deadlift at 315, Squat at 315
  • Courtney S.—"Annie" in 5:51
  • Zach H.—Muscle up on the rings
  • Asta F.—Back squat at 175, Deadlift at 215, Front squat at 145
  • Coach Whit—Clean at 145, 98 Double Unders
  • Coach McDowell—Clean at 290
  • Lauren B.—Snatch at 99, "Elizabeth" in 13:04
  • Dee—Snatch at 95kg
  • T-Bone—Snatch at 86kg
  • Erica—Squat at 3x5x215
  • Isaac G.—Clean at 197, Deadlift at 375
  • Stella—Deadlift at 280, Squat at 250
  • Coach Fox—"Elizbabeth" in 7:47
  • Coach JB—"Elizabeth" in 7:30
  • Charlie—Deadlift at 315, Squat at 255

QOD: What goals have you achieved in the gym recently?

  • SATURDAY SCHEDULING NOTE: The noon Active Recovery class is canceled, but 11am AR is still on. Come on in and mobilize! 

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Snatch | WOD 8.14.14

Fitness: High Hang Snatch + Power Snatch + OHS
Work up to a moderate load on the complex. 

Performance: Power Snatch + Snatch Balance + Hang (knee) Snatch
Work up to a moderate load on the complex.


AMRAP 7 Minutes:
14 Russian Kettlebell Swings
7 Dumbbell Push Press
Go heavy but unbroken on the kettlebell swings and dumbbell push press. 

AMRAP 7 Minutes:
5 Power Snatch 135/95
4/3 Muscle Ups
Buy-in for the Performance version is muscle ups. If you don't have muscle ups, then you have the option to perform the Fitness version or practice muscle up work on the low rings. If you want to work on your muscle ups today, please view this Outlaw video starting at 4:30 and perform the following:

5 x 5 "Box Hops"
5 x 3 Ring Transitions
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom. Knees stay extended with quads engaged throughout. 

Post loads and rounds to comments.

Charlie visited CrossFit Cork in Ireland a couple days ago and met the owner Kevin, who got his Level 1 Certification at CFSBK back in the days of the Lyceum. Kevin says he follows Coach David's blog Inside the Affiliate and loves CFSBK's programming. We miss you, Charlie!

Have You Hit a PR or Achieved a Goal Lately? Tell Us! 

  • If you have achieved a goal in the gym recently, hit a PR, or reached a new fitness milestone, please email David [at] TODAY to share the news! If we receive your email by 8pm, we'll run your news on the blog tomorrow.

News and Notes

  • Coach Noah is still looking for a few more women to play for CFSBK's soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). The Fighting Tacos will be practicing this Saturday (8/16) at 4pm. Email Noah [at] for more information.
  • Gina G. is also leaving us soon for the beautiful land of Texas, and she needs to find a new home for her beloved felines, Tim Riggins and Lyla Garrity. Yes, those are their names. Check out her post in CFSBK's Classifieds and email her at gina.gatto [at] for more info!

2014 Subway Series at CFSBK on Sunday, 8/24

On Sunday, August 24, from 8:30am-2pm, we are hosting the final event for the 2014 Subway Series. Please note the following...

  • Day classes will be canceled.
  • We will be extending Open Gym to start at 5pm.
  • You can still sign up for an Open team or contact Coach MeLo (Melissa [at] if you’re interested in finding teammates.
  • There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

We Need Judges and Volunteers!

  • CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority. 
  • We also need 1-2 more volunteers to help setting up the PA and running the scoring system. 

Please contact David [at] with "Subway Series" as the subject line if you're interested in volunteering.

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Back Squat | WOD 8.13.14

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 

Performance: 1 x 20
Add 5-10 pounds to last exposure.


15-12-9-6-3 Reps for time:
Deadlift 185/125

21-15-9 Reps for time:
Clean 135/95
Ring Dip 

Post loads and times to comments.

The whole crew from the Subway Series at CrossFit Queens on Sunday

Goodbye, Jen S.!

Jen S., a three-year veteran of CFSBK, is leaving us next week for Chicago. She's been an integral member of our community. She competed in all four events of the 2013 Subway Series and in three Tough Titsday meets (she won TT3 in the Broads division). She also participated in Hail to the Queen in 2013 and on CFSBK’s Ragnar relay team. From Jen herself:

“SBK made it so easy to call Brooklyn home. I'm grateful to have been a member of such an awesome, crazy, wonderful community. You guys are the best and also why it's hard to leave. Don't worry, though. I'll be back soon. My next box has some pretty big weightlifting shoes to fill.”

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Rest Day

Now that we have your attention...

Updated Policies for Kids and Dogs at CFSBK

CFSBK prides itself on being a kid and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we’ve updated our policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review these policies.

CFSBK Kids Policy:

  • No kids are allowed on the gym floor. 
  • Kids need to be able to sit in the lounge area unattended, which means they are not a distraction to others, and are not a danger to themselves or others.
  • Kids should not be in the way of group class (i.e., when a class is running in and out of the gym).
  • The Front Desk staff is not responsible for your kids.
  • No kids are allowed behind the front desk.
  • Please be mindful of your stroller (strollers are not allowed on the gym floor and must be out of the way of classes). 

CFSBK Dogs Policy:

  • Dogs that bark, whine, jump, or bite are not allowed at the gym.
  • Dogs must be on leash at all times.
  • We reserve the right to ask you to remove a disruptive dog.
  • The Front Desk staff is not responsible for your dog.
  • Dogs are not allowed behind the front desk.
  • Dogs are not allowed on the gym floor.

If you have any questions about these policies, please email Info [at] Thank you for cooperating with us to keep everyone safe and happy!

(And consider posting in CFSBK Classifieds if you need a babysitter or a dog-walker while you take class! It takes a village...)

Want to Get Better at Handstands?

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through a 1.5 hour class working on handstands, arm balances, walking on your hands, headstands, and other fun balances that engage your core.

No need for prior need for handstand experience! Just the desire to practice being upside down.

Time: Saturday, August 16th, 2-3:30pm
Cost: $20 

The class is capped at 10 participants, so don’t think twice! Register Here! 

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

  • Happy birthday, Matthew V.!

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Press | WOD 8.10.14

Press: 5-5-5
Work up to a heavy set of 5 reps. No failing.


Erg Repeats:
4 x 500m Row

Rest about 4 minutes between attempts.

Post loads and times to comments.

Our mighty Subway Series winners! 

CONGRATULATIONS to CFSBK's Competition Team at the Subway Series!

Alex B. and Coaches MeLo, McDowell, and Jess—CFSBK's Competition Team yesterday—took FIRST PLACE at the second event in the 2014 Subway Series at CrossFit Queens. Below is the WOD they completed for their victory:

"Grannie Gone Mad”  

Pair of men and pair of women each complete the following simultaneously:

In 9 Minutes:
10 C&J, 135/95
10 C&J, 155/115
10 C&J, 185/135

AMRAP C&J, 205/145

After each set of 10 C&J, pair must complete 40 double unders and 20 toes-to-bar before moving on to their next 10 C&J (including during AMRAP).  

If you are interested in competing in either of the final two Subway Series events, please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). Do it!!!

News and Notes 

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Clean and Jerk | WOD 8.10.14

Fitness: Clean + Knee Hang Clean + Jerk (1+1+1)
Work up to a heavy single on the complex.

Performance: Clean + 2 Jerks (1+2)
Work up to a heavy single on the complex. Press outs are considered missed lifts


Partner WOD
In teams of 3 with one partner working at a time:
AMRAP 4 Minutes each
Thruster 95/65
Pull Up
Box Jump 24/20
Kettlebell Swing 72/53

Post loads and rounds to comments.

Highlights from Day 5 of the 2014 Commonwealth Games

The 2014 Subway Series Resumes with its Second Week! 

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Queens. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against 12 other local gyms.

This week, the gym is sending the following five teams to compete. Best of luck, teams! 

Camille Cruz
Brad Devendorf
Alan Lynch 

WOD-y Count
Kristie Flynn
Michael Crumsho
Alex Cox 

Roy G Buff
Shaye Lefkowitz
Ryan Joyce
Matt Jasinski 

Dragon Wall Ballsy
Jess Moss
Brett Ferguson
Jay Reingold 

CFSBK Competition Team
Melissa Loranger
Jess Fox
McDowell Myers
Alex Burrowes 

WOD Descriptions can be found on the Subway Series Facebook page here and heat assignments are posted here

If you are interested in competing in future Subway Series events, please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). 

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Back Squat | WOD 8.9.2014

Fitness: 3 x 5 Linear Progression
Add 5 pounds to Wednesday. If you didn't squat on Wednesday then start a bit below your last 3 x 5 weight. 

Performance: 80%x1, 85%x1, 90%x1, 85%x1, 80%x1


For Time:
Row 1000m
100 Double Unders
Run 1000m 

Post loads and time to comments.

The 2014 CrossFit Games highlight reel is live! Get ready for some chills...

Bend, Stretch, and Mobilize Today

  • Yoga for Athletes with Coach Whitney at 10am.
  • Active Recovery at 11am and 12pm with Coach David.

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