Power Snatch

(E1/4) L1 Sets Across/L2 Max Effort

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Assistance Work
4 Rounds NFT of:
Overhead Walking Lunges, 20 Steps
Russian Twist, 20 Taps

Power Snatch Demo

Although CFSBK is now open 7 days a week, we're still going to follow our 2 on, 1 off, 3 on, 1 off programming template.  Tuesdays and Fridays will still be posted Rest Days and programming will follow the previous or upcoming days workout. 
Our "Unlimited Membership" is now a "5 classes per week" membership. We don't want to see anyone overtraining 6 or 7 days per week.

The focus exercises for this cycle are as follows:

Squat Variant
High Bar Back Squats
Day: Saturdays
Level 2: 5x5, 5x5, 5x3, 5x1
Level 1: 5x5 across for all 4 exposures, increase 5-10 lbs each week

Power Snatch
Day: Mondays
Level 2: 5x3, 5x3, 5x1, 5x1
Level 1: 5x3 across for all 4 exposures, increase 5 lbs each week

Upper Body

Ring Dips

Day: Wednesday
Level 2: 5 sets across of +1 rep every week. Keep rest periods under 2 minutes.
Level 1: Ring Supports and 5x3's with decreasing assistance each week.

As usual, if you'll be missing any exposures, it's your responsibility to come in early or stay late if you'd like to make up a lift.  If you're training with us 2x per week, we recommend focusing on the Squat Variant.



For time:
30 Clean and Jerks 135/95

Post time and weight to comments.
compare to 3.16.08

Our "soft open" is today from 10am-12pm.  Come on down for some socializing, celebrating and lots and lots of bailing. Our new schedule will go into effect tomorrow.  Welcome back, CrossFit South Brooklyn!

Bjorn returns an Erg and sneaks in one more workout

Happy Birthday, Frank A!

We'd like to roll out some SBK athletic shorts and want to know what brand/cut you all recommend for the ladies version. They will be black with the Skull and Cross Bones logo on the front left thigh.  Check out this picture for a better idea of what we're looking to print.

Today's Scrap Book image has a close-up of the logo.


See You Tomorrow!

Self serve Espresso/Americano now at CrossFit South Brooklyn!


The humble beginnings of our community area.  Bookshelf, coffee table and much more coming soon!

CFSBK Strength Cycle
We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts.  Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it's pretty badass.

We are offering an 8 week, 24 session program that will involve the following:
* Small group training designed to increase your competency with the lifts
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training
*New PRs

Mondays & Wednesdays at 7PM, Friday at 6:30PM starting on February 15th

Class Size
Space is limited to 4 participants

Class Length
One hour and thirty minutes

$600 ($300 per month / $25 per class)

To register or for more information, please email Jeremy(AT)


Primal Questers, Enjoy the Paleo Potluck today!!

Unfortunately, Catalyst Athletics has canceled several of their Olympic Lifting Seminars in 2010, including our own.  Color us bummed.


Join us on Sunday!

Everyone is invited over for a workout and some socializing this Sunday from 10a-12p at our new location! You don't have to show up at 10am exactly as we plan to keep it casual and run a couple heats of the workout as people arrive. Feel free to bring friends and family!
Also, Ian from Again Faster will be there shooting footage of our new home.  Very Cool.


We found this Model A Concept 2 Rower on the side of the street in Park Slope.  It needs a new monitor, handle and a good cleaning, otherwise it's totally functional. Thank you, Trash Gods!


This medical scale was found on Craigslist a couple days ago.  It's much more accurate than our previous digital scale.


The final coat of paint is being applied on Friday morning.  Once it's done we can start to move some of our stuff into the community area.

Trap Bar
Fox try's out the new Trap Bar. Thanks, Alec and Deb!

Happy Belated Birthday, Juliana A!
Will we see you on Sunday?


Foundations Class 8

+ Last Class!

Standing Series A
+ Palms Up
+ Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations
+ Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

1500m Pace Row
+ Keep your s/r @ 20-23
+ Choose a split and stay there. 2:30 / 2:20 / 2:10 / 2:00

Focus Movements
Ring Supports
+ Arms Locked, Rigid body, Shoulders Down, Rings parallel or out. Ring Dip?
+ 3 Attempts each person

For Time:
Run 400m
25 Pull-Ups
50 Push-Ups
75 Squats
Run 400m

+ Transitioning to Group Classes

Foundations Class 7 <<


Foundations Class 7

+ Breakfast?

Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out

3 Rounds of:
10 Front Squats or OHS
15 Sit-Ups   
20 Pulls on the Erg

Focus Movements
Mid Hang Power Clean or Snatch
+ Mid Hang Deadlift x5
+ Mid Hang Pull x 5
+ Mid Hang High Pull x5
+ Receiving Drills x5
+ Mid Hang Power Clean or Snatch x2x5
Panel Mat Handstand Kick-Ups
+ Intro Kick up: Start Position, Active up and back Shoulders, Hips above shoulders, USE SPOTTERS  
+ 5 Sets of 5 Kick-Ups


Good Training Habits 
+ Perspective
+ Journaling
+ DIY Warm-Ups

Foundations Class 6 <<  >> Foundations Class 8


Foundations Class 6

+ Having Fun?

PVC Series A
+ Flag Poles
+ Cross Body Pec

3 Rounds of:
10 Box Jumps
10 Ring Rows

Focus Movements
Front Squat or OHS 3x5 

Mid Hang Power Clean or Snatch
+ Mid Hang Deadlift x5
+ Mid Hang Pull x 5
+ Mid Hang High Pull x5
+ Receiving Drills x5
+ Mid Hang Power Clean or Snatch x2x5
Wall Ball
+ Intro Set-Up, Throw, Catch, Cycle
+ 2 Sets of 5 Reps Each

"Death By Wall Ball"
+ 1 Every Minute on the Minute

Cool Down
Foam Roller Series A   
+ Quad
+ Adductors
+ Lat
+ Upper Back

Foundations Class 5 <<   >> Foundations Class 7