22 November 17

Beer Mile 2.0!
Beer Mile 2.0 Crew! Thanks to everyone who came out and everyone who donated to Team CFSS/Cupid’s Undie Run!
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Thanksgiving Class Schedule: Wednesday (11/22) No 630PM WOD | Thursday (11/23) & Friday (11/24) Closed | Saturday (11/25) 8AM Kettlebells | 930-1130AM “CrossFit Total” | No Barbell Club

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Dr. Gary Fettke: The Role of Nutrition in Everything (Video)
 
Rogue Releases ‘The Extender’ Barbell to Accommodate Athletes Who Only Use 10lb Plates
 
Ultimate Paleo Thanksgiving Recipes
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WOD

LI Strength:

Press 4×3 reps
Pull Up Practice

LI Conditioning:

Tabata Mash-Up:
1) Ball Slams
2) Sit Up
3) Burpee Sprawls
4) Air Squat

LII Strength:

Muscle Clean + Press
8x(1+2) OTM

LII Conditioning:

“Tabata Something Else”
Tabata Pull Up
Tabata Push Up
Tabata Sit Up
Tabata Air Squat

21 November 17

Ian goblet squat
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Thanksgiving Class Schedule: Wednesday (11/22) No 630PM WOD | Thursday (11/23) & Friday (11/24) Closed | Saturday (11/25) 8AM Kettlebells | 930-1130AM “CrossFit Total” | No Barbell Club

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Simon Martirosyan 236kg/519# Clean & Jerk (Video)
 
The Psychedelic Revolution Is Being Led by a 79-Year-Old Holocaust Survivor
 
Paleo Slow Cooker Sweet Potato Casserole With Toasted Coconut-Pecan Topping
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WOD

 

LI Strength:

Trap Bar Deadlift
8×3 OTM
 

LI Conditioning:

5 Rounds:
9 KB Deadlifts
7 DB Floor Press
5 Box Jumps
:45 second Assault Bike / Row
 

LII Strength:

Deadlift
8×3 OTM
 

LII Conditioning:

For time:
500m Row
21-15-9 Alternating Sandbag Shoulders
12-9-6 Box Jumps
 
Rx: M – 60# | F – 40#
 

20 November 17

kick today in the dick!
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Thanksgiving Class Schedule: Wednesday (11/22) No 630PM WOD | Thursday (11/23) & Friday (11/24) Closed | Saturday (11/25) 8AM Kettlebells | 930-1130AM “CrossFit Total” | No Barbell Club

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America’s Ping Pong Prodigy: The 16 Project (Video)
 
The Growing Toll of Our Ever-Expanding Waistlines
 
Paleo Whole30 Thanksgiving Recipes
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WOD

 

LI Strength:

Front Squat
8×3 OTM
 

LI Conditioning:

Partner WOD – AMRAP 12 minutes:
1) 6 2 Dumbbell Thrusters
9 Jumping Pull Ups
12 Kettlebell Swings
2) Single Unders
 

LII Strength:

Back Squat
8×3 OTM
 

LII Conditioning:

Partner WOD – 10 Rounds:
7 Thrusters
35 Double Unders
 
-Alternate full rounds with your partner
 
Rx: M – 135# | F – 93#
 

18 November 17

Dana Snatch (side angle)
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Thanksgiving Class Schedule: Wednesday (11/22) No 630PM WOD | Thursday (11/23) & Friday (11/24) Closed | Saturday (11/25) 8AM Kettlebells | 930-1130AM “CrossFit Total” | No Barbell Club

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Inside CrossFit South Brooklyn: The Docs (Video)
 
How To Know if Your Sleep Hygiene is Optimal
 
No Bake Pumpkin Cheesecake
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WOD

 

LI Strength:

Heavy KB Swings x8-10
Box Jump Practice x5
Sandbag Front Rack Lunges x5 / leg
 

LI Conditioning:

Partner WOD – For distance:
14:00 Row
 

LII Strength:

Hang Power Cleans, 4×3 reps
Weighted Planks x3 sets
 

LII Conditioning:

Partner WOD – For time:
4000m Row
 

17 November 17

clinton beer mile chug
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Attention! The CFSS Charity Beer Mile 2.0 goes down today (11/17) at 6pm here at the gym. Come to participate or simply spectate! For more details, click here. The 530PM WOD on Friday is canceled!

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2016 CFSS Beer Mile Highlights (Video)
 
11 Ways To Start Reversing Type 2 Diabetes Today
 
Caramelized Shallot & Bacon Gravy With Creamy Whipped Cauliflower and Parsnips
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WOD

 

LI Strength:

Press 4×4 reps
Pull Up Practice x4 sets
 

LI Conditioning:

AMRAP 12 minutes:
4 SA KB Deadlifts*
4 Dead Cleans
4 SA KB Front Squats
8 Ball Slams / Burpee Sprawls
 
-alternate L/R each, as well as slams and sprawls-
 

LII Strength:

Press 5×3
Chin Ups x 4 sets
Weighted = ok
 

LII Conditioning:

6 Rounds – Every 2:00:
8 Burpees
10 KB Clean + Front Squat (total)
12 Wall Balls
 
Rx: M – 20kg/20# | F – 12kg/14#
 

16 November 17

JD push press from blocks
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Attention! The CFSS Charity Beer Mile 2.0 goes down this Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here. The 530PM WOD on Friday is canceled

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Vice Sports | Sweden’s Refugee Runners (Video)
 
Athlete with 600 Pound Squat Mysteriously Absent for All Running Workouts
 
Stewed Okra in Tomato Sauce
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WOD

 

LI Strength:

SA DB Push Press + Jerk, 3+3 L/R
Tempo Ring Rows x5
Bent Knee Holds x3 sets
 

LI Conditioning:

5 Rounds:
10 Goblet Rack Lunges (total)
10 Hang DB Snatches (total)
10 Sit Ups
10 Calorie Row
 

LII Strength:

Push Press + Push Jerks
1+3 reps
L-Hang x4 sets
 

LII Conditioning:

5 Rounds:
14 Calorie Row
7 OH Plate Lunges / leg
7 Toes to Bar
 
Rx: M – 45# | F – 35#
 

Thanksgiving Schedule

 
With Thankgsiving fast approaching, here’s the schedule for classes next week so you can plan your workouts accordingly. We’ll be performing a special benchmark lifting workout on Saturday (11/25), The CrossFit Total (CFT), for those of you who will be in town for the holiday. The CFT is comprised of 3 attempts to hit a daily max Back Squat, Press, and Deadlift and hopefully set some new records in the process! In the meantime, be sure to go for new turkey, mashed potato, & pumpkin pie consumption PR’s, as well as ample naps to prepare yourself for success!
 

Thanksgiving Schedule:

Wednesday

No 630PM WOD

Thursday & Friday

Closed

Saturday

8AM Kettlebells | 930-1130AM “CrossFit Total” (1RM Squat, Press, Deadlift), No Barbell Club!
 

Mark your calendars:

The annual CFSS Potluck Holiday Party Extravaganza goes down Saturday December 16th here at the gym. More details to follow!
 

15 November 17

Meagan in Last Vegas!Never home, but always reppin’: Meagan in Las Vegas, Nevada!
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Attention! The CFSS Charity Beer Mile 2.0 goes down this Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here. The 530PM WOD on Friday is canceled!

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JRE Podcast #1037: Chris Kresser
 
Dan John | Assessing and Testing (and some training ideas)
 
Taco Salad with Edible Cheddar Bowls
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WOD

 

LI Strength:

Trap Bar Deadlift 4×5 reps
Push Up Practice
 

LI Conditioning:

AMRAP 10 minutes:
6 Ring Rows
9 DB Floor Press
12 Air Squat
15 Kettlebell Swings
 

LII Strength:

Deadlift 3×3
then +10% for 2×1
 

LII Conditioning:

AMRAP 10 minutes:
2,4,6,… Deadlift
1 Round of Cindy
 
Rx: M – 225# | F – 153#
 

14 November 17

tim p muscle clean
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Attention! The CFSS Charity Beer Mile 2.0 goes down this Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here. The 530PM WOD on Friday is canceled!

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NC State Defensive Lineman Kentavius Street 700# Back Squat (Video)
 
One Twin Exercises, the Other Doesn’t
 
Thanksgiving Maple Roasted Brussels Sprouts & Butternut Squash
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WOD

 

LI Conditioning:

AMRAP 16 minutes:
Barbell Complex:
5 Deadlift
5 Muscle Clean
5 Press
5 Front Squat
 
-Rest 1:00 between rounds-
 

LII Conditioning:

AMRAP 20 minutes:
Barbell Complex:
5 Bent Over Row
5 Muscle Clean + Press
5 Front Squat
5 Box Jumps
 
-Rest 1:00 between rounds-
 
Rx: M – 95# | F – 65#
 

13 November 17

November 2017 Elements GraduationNew Elements grads Bryan, Yakita, Nathan, Joe, Mike, & Julian: official bear crawling, ‘bell swinging, beasts! Great job, guys!
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Attention! The CFSS Charity Beer Mile 2.0 goes down this Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here. The 530PM WOD on Friday is canceled!

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Corey Bellemore Sets New Beer Mile World Record: 4:33.6 (Video)
 
Is Being Really Lean Really Worth It?
 
Mandarin-Ginger Cranberry Sauce
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WOD

 

LI Strength:

Front Squat 4×4
SA DB Press 3×6 / arm
 

LI Conditioning:

EMOM 10 minutes:
5 Dumbbell Push Press
12 Hand to Hand Swings
 

LII Strength:

Back Squat 3×3
then +10% for 3×1
 

LII Conditioning:

Death By:
Push Up
2x Heavy Kettlebell Swing
 
Rx: M – 32kg | F – 24kg