Back Squat

Low Bar Squats Today

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compare to 9.24.09

Accessory Work
Ring Work

A. Inversions 5 Holds
B. Skin The Cats 3x3
C. Front Levers 5x :10

The Chocolate Milk Thistles

Congratulations to Brian Scott for winning his company's 3 month pedometer Step to Health Challenge.  Brian destroyed the competition, even beating second place by well over 700,000 steps.

Did Humans Evolve to Be Long Distance Runners? Mark's Daily Apple
You Walk Wrong and Your Shoes are to Blame Fitness Spotlight


WOD 9.30.09

Turkish Get-Ups

Novices will be learning this movement, experienced athletes will be experimenting with different weights, reps and implements.

Accessory Work
10 One Arm DB Push Presses, Each Arm
1:00 Dead hang

Hip Mobility

CFBK fgb20003
Pull, Peter!

We have one additional prize for Fight Gone Bad. Whichever athlete who competed last year and had the largest increase in score/performance will receive a sports massage. Thanks to Carlos G for organizing this.

Please check out the Lost and Found today.  We've got tons of water bottles, glasses and clothes that had been left in the locker. 

If you haven't picked up your gymnastics grips yet, please do!  Because they all look a like, please write you name or initials on your pair with a permanent marker.

Iceland Annie's Sandbag Uphill Sprint CF Games
2009 Women's Triplet, 3rd Heat Cf Games


Contact Us

Email: Info(at)
For all inquiries regarding Membership, Teaser Classes, Private Training, Merchandise and Traveling CrossFitters

Email: David(at)
To contact David directly regarding events and programming.

CrossFit South Brooklyn is located at:

597 Degraw Street (Between 3rd and 4th Avenues)
Brooklyn, NY 11217

 R  to "Union Street" or  2   3    5   or  Q  to Atlantic Ave

View Larger Map


Rest Day

A.rmed A.nd DangerA.S.S.

Congratulations to Mike V. for becoming Sergeant!

What kind of Bike do you have and what do you use it for?


Weighted Pull-Up


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compare to 5.23.09

Accessory Work
Tabata Sit-Ups
a: PVC b: Unanchored C: Anchored
Foam Roll

The Chocolate Milk Thistles v. Queen Anne's Revenge

Fight Gone Bad IV at CFSBK
Sameer P
"Linus" goes up on CrossFit Mom


WOD 9.27.09

As Many Rounds in 12 Minutes as Possible of:
20 Walking Lunges
10 Burpees

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Accessory Work
1500m Pace Row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating below 20 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50

CFBK fgb20011
1:00 Rest Interval


Fight Gone Bad 4

Wall-ball, 10 ft target (Reps)

Sumo deadlift high-pull (Reps)

Box jump (Reps)

Push-press (Reps)

Row (Calories)

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

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compare to 6.19.09 and 9.27.09

Brooklyn Represented Hard this Year at Fight Gone Bad IV

Gym Fund raising Total: $26,826

Top Fund Raisers
1. Matt Ufford: $8,251 (Top Fund raiser in entire US and Canada)
2. JR McKechnie:  $3,101
3. Jim Ryan: $1,490
4. Brian Scott: $1,355
5. Gerrit Gillis: $1,150

Top Females Rx'd
1. Nicole Shannon: 253
2. Anne Williams: 249
3. Charlotte Kaiser: 227

Top Males Rx'd

1. Nick Peterson: 355
2. Scott Lundhagen: 340
3. Dan Reshef: 338

Thanks to all the participants, volunteers, friends and family who made this year's fight even bigger and better than last year!

NYC Paint Ball
The Toxic Avenger Musical
HAIR The Musical