Front Squat


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Accessory Work
3 Rounds for time of:
6 Muscle Ups
15 2 Pood Kettlebell Swings

Mobility wk4

Don't be bashful.

CFSBK would like to welcome our newest coach, Gillian Mounsey!  We're all very excited to have Gillian join our team and can't wait to learn as much as we can from her.  Please encourage her on as she trains for the 2009 CrossFit Games and continues her journey in the Sport of Fitness.

Gillian is an accomplished athlete who has extensive training in gymnastics, track and field, physical fitness and bodybuilding that extends over the past 25 years. Her physical accomplishments include holding the world record for push-ups and and being the United States Marine Corps National Physical Fitness Champion in 1995.
She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications including CrossFit Levels 1,2 and Gymnastics. She specializes in working with athletes, low back injuries, cardiac and pregnant populations.
Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games and is currently training with the goal of winning the 2009 games.  Her passion is teaching others and giving them the tools they need to be embark on their individual lifelong pursuits of health and physical fitness.

McDonalds opens Mini-Gym  OC Register


Split Jerk


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compare to 12.8.08, 11.22.08, 9.17.08

Accessory Work
Weighted Step Ups 3x8
Turkish Get-Up Sit-Ups 3x15
Mobility Wk4

Toe Taps are a Dynamic Range of Motion exercise we do before almost every WOD.  Here are some points to consider while doing them:
1. Keep your knee extended as much as possible.  Bending your leg takes away much of the value from this movement.
2. Keep your base foot flat on the ground. The heel of the back foot rising is a clear indicator that you're allowing too much of your weight to shift forward.
3. Don't reach for your foot by dropping your shoulders.  If you don't have the mobility to touch your hand then limit your range of motion.  Think about balancing a book on your hear or pretend that your spine is a stack of coins you don't want to knock over.

CFSBK will be Closed the 24th, 25th and 26th of December.

Nicole and Jamie Go Heavy Overhead


WOD 12.14.08

Five rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

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compare to 7.05.08

Accessory Work
Lateral Planks
Mobility wk4

Bethany finds a new perspective.

Brooklyn Census Data iBrooklyn




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compare to 12.1.08 and 10.23.08

Accessory work
Upright DB Pulls 3x8
Scapular Flys 3x12
Wall Angels 3x12

Rob works on his ring strength

The Brooklyn Lyceum


WOD 12.13.08

Three rounds for time of:

24" Box jump, 50 reps

185 pound Deadlift, 21 reps

30 Pull-ups

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Accessory work
3 Rounds NFT of
4 Minutes Jump Rope Practice
2-Minute Planks

Mobility Wk4

Heat 1 does their mobility work while heat 2 does WOD 12.7.8

Kung Fu Cooking Zak's Blog!
Paul Sandwald's Blog!


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Accessory work
Foam Roll!


I'd like to officially introduce Margie Lempert as one of the CFSBK coaches!  Margie has been a dedicated athlete and instrumental figure in our program since day 1.  Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!


Back Squat


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compare to 11.15.08

Accessory Work
Bodyweight Ring Rows 3x8
Mobility Wk 4

Audrey goes double bodyweight overhead (with a little help from Jenna and Khadija)

Top Ten True Old Wives' Tales Marks Daily Apple
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