Snatch | Back Squat

Fitness: Snatch Segment Deadlift + Snatch
If you have a hard time organizing the pull off the floor then perform snatch from the mid-hang. Catch as low as your mobility allows.

Performance: Work up to a 1RM Snatch
Try and set a new PR but take no more than 5 attempts over 90%. Misses count as attempts.

Back Squat

Fitness: 80% x 3 x 3

 80% x 3 x 3 (bias High Bar)

Take 80% of your recent 1RM. If you only have a 3RM, use this calculator to figure out an appropriate number.

Post loads to comments.


Lauren B moves so fast you sometimes can't even see her limbs!

  • Happy Birthday, Dan H!

TODAY is the April Fish + Meat CSA Pickup

As always, pickup is 6-8:30pm. See Michele with the clipboard to check off your name when you come for your share, and please remember to bring bags to carry your goodies home. Questions or issues? Email mignyc [at]

Clothing and Book Swap

Did you know that an average of 70lbs of textiles per person and 54 million tons of paper goes into landfills each year? Tread a little more lightly and get some spring cleaning done by joining the first ever CFSBK Clothing and Book Swap after group class next Saturday (4/19) from 2-4pm. Bring your gently used, in-season adult and children's clothing and books. Let us know what you are bringing!

What Fish Teach Us About Us New York Times
Navy SEAL Workout Series: Strength Training United States Navy
Engineering & Curiosity Kurzgesagt


Rest Day

Coach Nick and Co. at the San Diego Crew Classic's Masters C event

  • Happy birthday to Greg A!

Notes from Coach Nick 

"Last month I got invited to join a masters crew that has competed together for the past eight or nine years at the San Diego Crew Classic, where I'd last raced in 1995. The event is called Masters C – the average age is 43 and up – and this team has dominated. So, in prep, I spent lot of time training exclusively on the erg – something I hadn't done in a long time. Our start was skittish, and it took us 750m to relax and hit our rhythm. Once we settled down it felt great. We won by nearly 12 seconds!

And I gotta say: after the winter we've had, it was really, really nice to be in the sun!" 

Notes from Mike O 

Congratulations to Mike, the leader of CFSBK’s Endurance Team, who placed 14th in the Elite Male Division of the South Beach Triathlon on Sunday. He placed 34th overall with a time of 2:26:28. Below is a recap of his experience (with notes on each section of the race), along with some thoughts on how he wants to improve moving forward:

“South Beach Tri was retty solid balance of positive and negative feedback. First and foremost, my greatest success was going into this race with the correct lens and not getting sucked into destroying myself for minimal rewards. I am not considering myself an Olympic distance athlete this year. For that reason, my training has not been as power-based (which would help me hop off the bike and nail a solid 10K), but it has been strength- and endurance-based.

My swim fitness and conditioning were very poor. My posture flew out the window very early in the swim and thus my energy expenditure went sky high. Shoulder fatigue set in very quickly as I fought the water instead of using it. A stronger chain of shoulders-to-core would have put me in better condition to swim. Pull-ups, cleans, and overhead movements will help this in the long run to be in better condition.

Bike and leg strength were a huge success. The strength from squatting and deadlifting all winter reared its glorious head during the bike ride, which led me to my strongest and fastest bike split. I have struggled to get below the 1:05:00 mark for 40K on the bike, but I got it this time. 

Running strength was still not up to standard. CFSBK’s Endurance Team might think me crazy for saying this, but running more hills and longer hills would help me. I came off with two miles in 12 minutes, but faded once they made us run through sand

Strength + power + endurance win races. Some of the athletes at South Beach had that blend, but I didn't have it all—yet. Overall, continuing on a squat and strength plan will benefit my first A-race in one month. My muscles need to be efficient in resisting the fatigue that builds up, thus more heavy conditioning work is going to be key. Enter Crossfit.”

How do you process and evaluate your performance after a race or competition? 

Please Explain: Insomnia and Other Sleep Disturbances
Lauren Fisher at Junior Pan-American Weightlifting Championships CrossFit Invictus
The F-Word The CrossFit Journal 


WOD 4.7.2014

Ring Inversion/Skin the Cat 101

30min NFRs:
2 Skin The Cat or Inversions
3 Bar Muscle Ups or 10 C2B Kipping Pull Ups or 10 Kip Swings
20 Calories Rowed
30 Second L-Sit

CFSBKers reinventing the wheel 

  • Thanks to everyone who came out for our Bike Maintenance Class yesterday! Mare reports that they learned to change a flat and adjust their own brakes (by finding the barrel adjuster and twisting it in quarter turns). If anyone is interested in a future class, email mare [at] Please wear a helmet out there, we love your brains.
  • Back in December, David reviewed our programming cycles and offered advice about how to maximize Back Off Week, which started yesterday. Check it out, so you too can be all you can be.
  • There's a new post on Inside the Affiliate sharing even more of your favorite Questions of the Day. Check it out to relive some old favorites. Consider stealing a few to ask your coworkers, friends, and family in the interest of spicing up their mornings in the way only CFSBKers can. 
  • Happy, happy Monday!

Rings Strength Class-April/May

Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour-long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.

Saturdays from 2:00pm - 3:30pm

4/12, 4/19, 5/3, 5/10
*Please note that this class skips Saturday 4/26.

$80 for 4 Weeks

Hurry, only eight spaces remaining!


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.

Can you remember where you were and what you were doing 10 years ago today? 
The World's Biggest Tetris Game New York Times 
Women Are Not Small Men: Essential Info for Female Athletes Breaking Muscle


WOD 4.6.14

Farmers Carry: 100m x 5 Trips. Go Heavy
Push-Up or HSPS Capacity Test: Warm-Up and go for a max effort set.
Sled Push: 50m x6
Upcoming Programmings Notes:

Back off/Transition Week: 4/6-4/12
New Cycle Starts: 4/13

  • Monday:  Bench Press + WOD
  • Tuesday
  • Wednesday:  Snatch + Back Squat
  • Thursday:  WOD gymnastics based
  • Friday
  • Saturday: Clean & Jerk + FSQ
  • Sunday: Deadlift (Fitness) or Power Snatch (Performance) + WOD

Joey B doing beach handstands in South Africa
"There is a funny story behind the one from Boulder Bay. My fiancé was trying get to the other side of the beach to take pics of the penguins, and once she got me doing this, she ran over to the other side of the beach. However, four French people saw me doing this and came over, and started trying to do these handstands. Other people noticed, and by the end, there were ten of us, none of whom spoke the same language, all doing handstands on the beach in South Africa. It truly was a trip of a life time, but I did not work out at all while there, and all I did was eat and drink, and Im excited to be back."

Time to Sign Up for the Vegetable CSA!

Spring is here, which means it's almost time for the veggie CSA season to start. The first delivery date is typically the first week in June.
A share in the vegetable CSA gets you a beautiful box of seasonal produce every week, direct from Sol Flower Farm in Millerton, New York. We're talking 40 varieties of vegetables and herbs, everything from Brussels sprouts to tender lettuce, succulent tomatoes and (of course) lots of kale! The season lasts from June-November.
  • Cost: $650 (pay by check) or $670 (by PayPal). Members pay once for the entire season. 
  • Sign Up: To pay by check, download the Member Agreement, fill it out, and mail it to the Farm with your check.  To pay via PayPal, download the Member Agreement, fill it out, mail it to the Farm, and pay via the link on the Farm's site to PayPal. 
  • Pick Up: Veggie CSA boxes are delivered every Wednesday; the pick up window is 6-8:30 PM. 
  • Don't want a whole share? Many members decide to split a share with someone. If you need to find a buddy, post to the gym blog and email Michele for help: mignyc at gmail dot com.

Sign up for a Free Fish Cooking Class!

Interested in cooking (and eating!) more fish? Come to this fish cookery class to learn some basic techniques - and make a nice dinner!

Village Fishmonger, our new Fish CSA partner, has agreed to co-lead the class (and provide the yummy fish) along with our own Michele K.

The class includes hands-on cooking of several dishes, plus a fish butchery demo, recipes, equipment recommendations, and more. Dinner will follow.

When: Sunday, April 13, 2-5 PM
Where: at Coach Whitney's house in the South Slope
Who: Up to 5 gym members

To sign up: email mignyc at gmail dot com.

Space is limited, so sign up now!

This is a Generic Brand Video Dissolve
Poop Transplants Minute earth



50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10'
Box Jumps, 24"/20"
Kettlebell Swings 1.5p/1p

B Scale: 40-30-20-10 reps for time
C Scale: Partner Morrison

There is a 40 minute cap on this workout

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Post time and Rx to comments.
compare to 5.23.12

Justin on 24" Box Jumps

  • Thanks to everyone who signed up for the Bike Maintenence Class today from 2:30-4:00pm. There is still room left so if you'd like to drop in today, just bring your $10 and show up!
  • Want to switch gears a little? Don't forget that we've got Yoga for Athletes with Coach Whitney today at 10:00am


Today's workout is a basic triplet of three movements. The advanced version which is posted above contains 450 repetitions in total.  That's 450 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first kettlebell swing look like your 96th?  Will your 100th wall ball shot include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you're pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as "performing the common uncommonly well".  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Rack Jerks with Eva T
Nicole Carroll Goes for 15 bodyweight overhead squats


Rest Day

Coach Whitney's furry companion, Penny Lane

  • Check out the current lost and found inventory on our Flickr page
  • New merch is in!! CFSBK is now carrying hats, board shorts and ladies training shorts all availble at the Front Desk. Get stoked!

Feedback Form Feedback

I'm (David) about to head off on a nine day trip to Europe with some friends to get tattooed in Berlin, see some doom metal in Tilburg, and appreciate some art in Amsterdam. I feel like it can't be coming at a better time for me and am very excited to get out of the city and break my weekly routine for a bit. Trips like this are great for regaining some perspective on how and why we do things at the gym and taking time to consider the alternatives. Recently, I put out a feedback form soliciting member perspectives on how they're experiencing the gym and I was so pleased to read through over 120 candid responses, some from people who chose to remain anonymous and others who volunteered their identities. It's no secret that the gym has grown considerably over the last 18 months or so and with that have come some growing pains. As someone truly passionate about trying to provide a safe and inclusive atmosphere for people to train, I'm excited about our growth and all the peoples' lives we've been able to affect in the process. As a business owner I'm also aware that growth can be tricky enterprise to manage and the quality, not quantity of what we do will always be the most important feature of a successful business.

Happily, the overwhelming majority of feedback was generally positive, but as one would expect there are always going to be significant ways to improve the atmosphere, logistics, and coaching quality as well as considering the diversifying training needs of our members. So what are we doing with all this feedback? Well, first off, every coach is going to read every single entry, which we will then use as a team to inform our discussions on how we can better serve you. We've already been talking in staff meetings about new ways of maximising training time within a class and considering the needs of veteran versus novice athletes. One example being how we're going to modify barbell warm-ups and fitness versus performance programming as well as time management in the upcoming cycle. Gross changes will be gradual and no doubt with varying levels of success, but it's our honest commitment to try and do the best possible job we can, attempting to maintain what has brought us so much success in the first place while staying humble and realizing there will always be areas that need work. The search for additional space also continues--not exactly an easy enterprise given New York City real estate and the very significant requirements of a gym interested in serious barbell and fitness training. That being said, we are always open to suggestions should you be aware of additional industrial space in Gowanus. The more options we have coming in on top of our own search the better. (Please send possible ideas to David AT

Again, thank you to everyone who took a moment to fill out the form. We hear you and want you to know that your opinions are important and are being factored into the decisions we make as we continue to evolve this experiement that started almost seven years ago outside in a park under the subway.

Bike Maintenence Class Tomorrow at CFSBK

Springtime weather is around the corner and CFSBK wants to help you prepare for bike riding season! Bicycle Habitat will be bringing their basic bike maintenance class from their 5th Avenue shop to 597 DeGraw specially for CFSBK, 2:30p-4p on Saturday, April 5. Course will include:

  • Flat repair tips, including time saving techniques and ways to ensure a successful repair.
  • Basic brake and gear adjustment, including familiarity with barrel adjusters.
  • Maintenance tips like drivetrain lubrication and proper tire inflation.
  • Checking for signs of wear and an overview of bike safety checks.
  • Time for open Q&A.

You'll be able to roll in your own bike to use as an example during the class!  The class will be more instructional in nature, but bring any bike tools you already have in case there is time for tinkering!  $10 per person, class is capped at 25.  Sign up and pay in advance at the Front Desk or just show up and pay day of!

CrossFit and Autism: Walking out With a Smile Coach Brian C has been to CFSBK several times and is a friend of the program. Check out his awesome program at CrossFit Long Island
Got Kipping Pull-Ups? Scale up with the Salmon Ladder
Big Sugar's Sweet Little Lies Mother Jones


WOD 4.3.14


For time:
400m Run
15-9-6 reps of:
Power Snatches
Lateral Over the Bar Burpee
then finish with another 400m Run


9-7-5 Reps for time of:
Squat Snatch 135/95

Post time and Rx to comments.

Val's Post 14.5 "recovery" position

Spring Cleaning with CFSBK

Did you know that an average of 70lbs of textiles per person and 54 million tons of paper goes into landfills each year? Tread a little more lightly and get some spring cleaning in by joining the first ever CFSBK clothing & book swap 2-4p on Saturday, April 19 after group class. Bring your gently used adult (casual and professional) and children clothing and books to swap with other members.  Sign-up the comments section of the event page and let us know what you will be bringing!


How Kendra Bailey does CrossFit with one arm

Do you want a speciality wine shop in Park Slope? Sign this petition
Mom's Story