New hero

FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#126 Mon/Thurs @ 6am, starts June 7 (3 slots left)
#127 starts June 7 SOLD OUT!
#128 Mon/Thur @ 7am, starts June 14 (3 slots left)
#129 Tue/Thur @ 7:30pm, starts June 15 (only 1 slot left!)
#130 Mon/Wed @ 7:30pm, starts June 21
#131 Tue/Thur @ 8:30pm, starts June 22

stay tuned for #132 & 133, coming very soon!
Friday 100528
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Post times to comments.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Some video inspiration: Jessica Pamanian 170×3 C&J, Rob Orlando 300×3 C&J
Chris Spealler, Mr. 100-pullups-in-a-row himself, tells all on the mysterious butterfly kip
Growing vegetables upside down
The sauna world championships (via)
Bad news: Save small-scale slaughterhouses / Good news: Mobile slaughterhouses (via)
“Reverse re-touching” of models to fatten them up
Belly dance beet salad
And don’t forget, tonight’s the night to say goodbye to CFBK in style.
Black Box Brooklyn Farewell BBQ
6-9pm / 817 Metropolitan Ave. (L train to Graham Ave. or G train to Metropolitan)
Bring food (prepared and/or to throw on the grill) &/or beverages
Special guest appearance by Torch!

QUESTION: For those of you who trained out at CFBK, what will be your lasting memories of that space?


  • Kirk

    RIP Andy Nutts.
    Andy was a crossfitter and coach at CrossFit Vancouver. A true Canadian…soldier, hero and all round good guy.
    We’ll be working hard in your memory, brother.
    At the going down of the sun, and in the morning, we will remember…

  • My favorite memory from BBB was probably when it first opened and we were doing classes in the dark. That and when we first went into the dungeon.

  • justin “thor”

    So many things about BBB… But I still have nightmares about the fucking mosquitoes.

  • Nicole W.

    So many memories..but I would have to say working out in a freezing gym in the winter.

  • GGG for BBB!
    Accomplishing what I’m going to call a “CFNYC hat trick”, Craig (Cinci), Brett and I each scored goals last night in our 5-1 victory.

  • Kurt

    Memories of the BBB:
    Racing to finish a workout before the sun went down.
    Celebrating the installation of a working toilet.
    Having the shelving unit collapse on me.
    Coming in out of the cold after a 5k in January while training for the marathon and standing in front of those giant heaters.
    Mopping the floor and then having every member for the rest of the day comment that the smell “just wasn’t right” anymore.
    BBQ and drunken rope climb/tug of war.
    Many, many good times.

  • Simon P

    Is this WOD some kind of cruel joke? My hamstrings are still crazy sore from wednesday’s workout. This is going to be murder.

  • Andrea

    Hari –
    This morning someone (who will remain anonymous) skinned their elbow pretty bad and that made me realize there is no first aid kit in the Box. In light of bringing suggestions to your attention I wanted to suggest that we get a first aid kit (nothing too sophisticated but some band-aids and antiseptic would be good).

  • Hari

    We will have a First Aid kit behind the desk by this everning. We will also have $20 waiting for you. Thank you.

  • Cathy

    favorite things about BBB- hmm…
    Torch and Court allowing me to play Lady Gaga despite the many dirty looks.
    Getting my first kipping pull-ups two weeks ago
    Watching Brook’s great tumble (sorry)
    LB developing a rash on all parts of skin that touched the gym floor (sorry again:)

  • 34:18 w/205# DL
    shoulda gone heavier. coulda gone faster.
    it looked worse than it really is.
    need to learn how to run with a 45# plate.

  • 34:18
    shoulda gone heavier. coulda gone faster.
    it looked worse than it really is.
    need to learn how to run with a 45# plate.

  • CAIN

    I have brook’s “tumble” on film. pretty amazing.
    also Lady Gaga was stuck in my head for hours post WOD. I’ll get you back someday for that.

  • Kirk

    Nice to see someone was quick on the draw with the lack of a First Aid Kit. Seriously, not having one all this time is bordering on criminal negligence. Thankfully no one has been seriously injured.
    “Nutts” as Rx’d:
    Thanks to Jacinto for running another great morning WOD – with more people than I expected for the day before a holiday weekend.

  • Mike K

    This would actually be an ideal WOD to do in BK.
    Some good memories are the random cashouts we made up at times with the stones/kegs/tires/etc that are there.
    Torch’s generally entertaining comments and analysis of things.
    And of course post-WOD meals at Fette Sau and the other great food places nearby.
    Overall just a fun place to train.

  • Craig

    My favorite memories of BBB
    – My first murph in the freezing cold…somehow the gym was still really hot
    – The christmas lights in the changing room
    – The days when we had to kick on the industrial heater for minutes at a time or risk roasting under the intense heat.
    What is the plan for tonight? Was there a last WOD planned? Or will it just be today’s wod?

  • mike n.

    – dropping a bar in the back and watching the end of it bounce right through the door to the changing room which lost the christmas lights at one point and was dark for months.
    – the inhouse competition we did last year
    – blasting heavy metal music

  • Leslie

    And I was gonna go dancing after the workout tonight. Perhaps not after THIS wod!

  • chris

    agreed kirk, and hopefully its not just a box of band aids but a full kit with a defibrillator. surprised, but glad a member spoke up.

  • Justin Ferris

    I am glad BBB was my introduction to Crossfit; great space and a great group of people. Some highlights for me:
    – Taking a header in to one of the fans after a failed hspu
    – Lauren flying through the air after losing a battle with Torch’s band resistance contraption
    – General badass-ery

  • Jai

    Reposting: My doc wants me to add gluten back into my diet so that we can test and possibly rule out (or confirm, I guess, but I know which I’m hoping for) celiac. I can’t add back dairy or eggs yet, as I want to isolate the issue to gluten. Any suggestions on fun foods to add back in that don’t have egg or dairy as well? Was thinking about just sprinkling flour on my next few meals, but that seems lame.
    BBB: the only time I went was for the last barbecue. Had a great time! Hope you all have a blast today. Also, at that barbecue I heard my new favorite terrible joke. If you’re curious, ask me the next time you see me at the box….

  • shayna

    32:12 -unassisted pullups mixed/purple band, 20inch box

  • Avery

    I can’t believe today is the last day for BBB! I am going to miss it so much.
    Memories include:
    -Working out in the dark, sans working bathroom, in the freezing cold, and in the blazing heat.
    -Cleaning out the dungeon that first week and sweeping it a million times, as though we were actually going to sit down there and hang out. Scary.
    -Hitting every lifting pr I have in BK.
    -Learning what “fast elbows” really means after injuring my wrist.
    -Watching everyone get “firsts” out there – pull ups, o-lifts, prs, etc.
    -Sleeping on the mats before teaching classes after getting off of work and doing my workout. It was like my home away from home.
    For today’s WOD I’d like to suggest the following WODs:
    Heavy Grace or Isabel, today’s Hero WOD, or another Hero WOD, the Lumberjack 20.
    20 Deadlifts (275lbs) /Run 400m
    20 KB swings (2pood) /Run 400m
    20 Overhead Squats (115lbs) /Run 400m
    20 Burpees /Run 400m
    20 Pullups (Chest to Bar) /Run 400m
    20 Box jumps (24″) /Run 400m
    20 DB Squat Cleans (45lbs each) /Run 400m
    My vote is for the Lumberjack 20. Anyone in?

  • Kurt

    After rereading my post, I tthink it could be construed as negative memories.
    That is most certainly not the case. Those and many more less memorable moments were made great by the comraderie, banter and a seemingly limitless energy of the members and coaches at BBB. Something about shared suffering built bonds that I am looking forward to celebrating tonight.

  • Billy

    The BBB??
    About half-way through Elements last year I mentioned to Torch if getting fit would make all this easier and hurt less.
    Torch was like “oh no, only your times improve and you get stronger – crossfit always hurts..”

  • Nicole W. said it the best. Avery..that Lumberjack 20 that’s all you girl LOL!

  • Grace

    Some of my fave memories at the BBB:
    – Beginner classes in the summer heat.
    – My first wod with rx’d pullups and the energy from everyone that got me through.
    – As with Nicole W, freezing winter wod’s and standing in front of the floor heater for warmth.
    – The terror of Jack Bauer and Thor.
    – The great coaches, people and energy unmatched that got me through many wod’s.
    Bummed I’ll be missing the party, but having a great time in Bermuda. Have fun all and happy Memorial Day weekend!

  • Mike K

    Lumberjack 20 would be a good WOD to do as well.
    I’d also like to add most of my current PRs to the list, and just the overall community and atmosphere that developed out there.

  • MC

    I thought we agreed on Storming the Castle…

  • Court

    Too many memories to count and most now tinged with a fair dose of sadness…I was always in awe of the first diehard’s like Moon, Sam, bad Sam, Avery, Erica, Juan, Kurt and other’s enthusiasm and devotion and how much WORK they poured into the place…members that would put up with ridiculous conditions just so they could say they got their WOD on in BK…Erica crying and screaming her way through an entire workout just so she say she did it Rx’d…Moon & I breaking up the ice on the damn roof for hours only to find the drain was clogged with a (diet?) Dr. Pepper bottle…(Gary Coleman just died; sad & weird)…sitting in the dark for month with no toilet wondering if I’d made the right decision…watching people fall in love with their bodies all over again…Hari & Josh’s support in my belief in keeping BBB open month after month in spite of the losses…watching Torch transform the community…walking in midday to find Brian D. doing heavier cleans for reps than I have ever PR’d…sometimes teaching an entire class to just one person and watching the fire catch…the last night of training before the announcement of the closing…so many FGB’s…running without stairs.
    We’re going to have a moving sale tomorrow at 3pm and will also be breaking down BBB over the course of Sat afternoon and Sunday. If anyone would like to help, we’d be grateful.
    A fair amount of the equipment is moving to Manhattan, the rest will sold at a tag sale/highest bidder.
    You all made it worth it, no matter what side of the fence we have fallen.

  • Emily

    what a day to come back from resting… had to sub a few movements and scale some things down, so I decided to do reps as Rx
    push-ups for HSPU’s
    145# deadlifts
    ring rows for pull-ups
    air squats for wall balls

  • nick

    Will definitely miss this place. My first year of Crossfit happened here. The community was by far the biggest hightlight. also:
    – running without stairs (/w the crackhouse 200M mark)
    – ripping my hands more times than I care to remember
    – the BBB Games last year
    – the clubhouse atmosphere/knowing most people’s names
    See you guys tonight!

  • cathy s

    fun last wod at BBB
    10 tire jumps
    400 meter run
    10 keg lifts floor to overhead
    10 sledge hammers each arm
    10 keg lifts floor to overhead
    400 meter run
    3 atlas stone lifts each arm

  • Brandon

    Favorite BBB memory- seeing Torch crush “DT” in 7:07
    The trainers made the drive from Nassau County well worth it. The BBB will be missed.

  • Matt D

    100.burpees 7:47 pr

  • Steve S.

    Today’s WOD 25:40 scaled to 20″ box jumps.
    I haven’t been to BBB much, but I’ve really enjoyed the time I spent there. I’d have to say my fondest memory is walking in the first time and going “what the…..” The space doesn’t look pretty, but it sure is inspiring. I remember leaving that day and thinking to myself “what a badass place to work out.”
    Also, Dave A. if you’re reading this I gave Allison money for my shirt. I think she’s going to give it to you tonight. Hopefully that works.

  • When CFNYC was homeless and we first landed at 817 Metropolitan, I helped clear out the leaves and debris along with the other trainers. I taught some of the first classes out there when we had no lights and no water. I remember feeling embarrassed that we were lacking in those essentials but I also remember being proud of our members who were so dedicated to their training that they’d make the extra-long trip out to BK to a place with no water and no lights just so they could lift heavy shit.
    Once BBB got established as its own place and CFNYC regained a foothold in Manhattan, I no longer spent a lot of time out at the BBB because I was so busy teaching and admin-ing in Manhattan. However, whenever I was there, I always felt the raw energy and enthusiasm of those who made it what it was. Plus I heard tons of stories from folks like Moon and Good Sam, read their notes on Basecamp, etc. I knew that wonderful things were happening in BK.
    I’m sad to see the BBB go and look forward to tonight’s party to send it off in style. See everybody there!

  • Please note our holiday schedule changes for this weekend (Sat., Sun., and Mon.):
    Thanks, everybody.

  • Brendan G.

    I spent 7 great months at BBB, thanks to all the trainers, especially Mike and Avery, for helping me so much. Loved meeting you guys and I wish I could continue at BB Manhattan. Hopefully things will change in the future that will allow me to come back!

  • Avery

    Thanks to everyone that made the BBB BBQ so much fun. Also,thanks to Juan and Blanco for doing the Lumberjack 20 with me!
    29:20 minutes (155#/83#/24 kg/24″/30# db)
    Slightly heavier than last time, about 6 minutes faster.

  • Anon

    Try…crackers (water cracks have no egg or dairy). Or dredge fish or chicken in flour and fry it in oil. Or any type of vegan baked goods….

  • Leslie

    Actually I loved this wod. I did it in 21:21
    I scaled it to pack but was pleased with the workout!
    Anyone doing anything fun memorial day?

  • Court

    for those interested in BK equipment sale, it’s more likely to happen around 4pm than at 3 as was posted yesterday. IF anyone can help load the moving truck around 3:30 today in BK, it would be much appreciated.

  • kj

    Like 38 minutes.
    After wall ball, I had no legs for double unders. And that 25# plate run? More of a jog-walk.