Sunday
Aug092009

Level 1 Certification, Day 2

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Chuck and Adrian explain "Fran"

Upcoming Foundations Cycles

Additional August Cycle
!
(Wednesdays at 8pm and Saturdays at 12:15pm)
Dates: 8/12, 8/15, 8/19, 8/22, 8/26, 8/29, 9/2, 9/5 Register Here!

September
(Mondays and Wednesdays at 8pm)
9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28 Register Here!
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Barefoot Runner
Amputee Just Keeps Running BBC
CrossFit Endurance

Friday
Aug072009

Level 1 Certification

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Anne gets her squat on

There are no classes this weekend for our Level 1 Certification.  Good luck to all our athletes taking on this weekend's Prospect Park 5K run! Please post your time to comments.

21 athletes have already signed up for Fight Gone Bad 4 at CFSBK.  Check out the updated roster on our Team Page.

CrossFit South Brooklyn versus CrossFit NorCal Squat off tentative results.

Thursday
Aug062009

Deadlift

1-1-1-1-1-1-1

Post loads to comments.
Suggested Back Off Week
compare to 4.5.09

Accessory Work
WUx3: Walking Ant. Reach, Partner Sit-ups, KB Swing Mash-up
Barbell or Ring Rows 4x8

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Forward Rolls are gymnastics 101.  We regularly incorporate them into our warm-ups for dynamic movement prep.  Great work Jessica and Cloyde!

Saturday is the CFSBK 5k in Prospect Park.
The run will start at 10am sharp. We will meet at 9:45am at the Grand Army Plaza entrance and walk to the run start at West Drive were we will warm up. The course is a full counter clock wise loop of the park ending at the Grand Army Plaza entrance. You are encouraged to bring a stop watch to record your own time. If you don't have a stop watch try to borrow one from the gym. After the run a number of us will partake in some delectable Milk Thistle which will be conveniently located at the finish along with the rest of the farmers market.
If you'd like to run the 5K please post to comments.
BIG Thanks to David McGrath for organizing and leading this!

Remember there are NO GROUP CLASSES or Teasers this weekend for our Level 1 Certification.

Foundations classes are open now, tell your friends, tell your family!
Upcoming Cycle Dates:
Addtional August Cycle!
Wednesdays at 8pm and Saturdays at 12:15pm
Dates: 8/12, 8/15, 8/19, 8/22, 8/26, 8/29, 9/2, 9/5 Register Here!
September
Mondays and Thursdays at 8pm
9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28 Register Here!
_____________________
Turn off your computer and take 20 long, deep, slow breaths.  Post thoughts to brain.

Wednesday
Aug052009

"Cindy"

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

Feel free to cut volume and do "mini Cindy" which is a 10 minute amrap.

Post rounds to comments.
compare to 12.1.08 and 9.10.08

Accessory Work
Foam Roll Love

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Ryan

Jeff Martin on Intensity CF Affiliate Blog

Tuesday
Aug042009

Rest Day

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Catch, Drive and Finish, respectively.

Only one day out of registration and we've got 12 athletes signed up for Fight Gone Bad 4!

Please tell your friends, family and coworkers about our upcoming Mid August Foundations cycle. Any current member who gets someone to sign up for this cycle will receive %15 off their next 4 week contract
Times: Wednesdays at 8pm and Saturdays at 12:15pm
Dates: 8/12, 8/15, 8/19, 8/22, 8/26, 8/29, 9/2, 9/5

Register Here!

Who do you think tomorrow's "Girl" will be?
_________________________
MeatCards "These business cards have two ingredients, Meat and Lasers"

Sunday
Aug022009

Press

1-1-1-1-1-1-1

Post loads to comments.
Suggested Back Off Week
compare to 1.29.09

Accessory Work
Ring Dip Strength work
Conditioning warm-up
BSQ 3x1 v. NorCal Make-Up Opportunity

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South Brooklyn Performance Logs
more pics : WOD Entry, Strength Standards, Benchmarks, and much more!

While there are No Classes this weekend for our Level 1 Certification, we're organizing a Prospect Park 5K run on Saturday at 10am. We strongly encourage everyone not attending the Level 1 to come out and enjoy this opportunity to get some fresh air and benchmark their LSD running capacity.

Fight Gone Bad 4 will be held on September 26th at CFSBK.  Interested participants should check out our team page and register for the event asap. Like last year, we will have teams, prizes, spectators and Lots of fun. All proceeds from this event go towards the Prostate Cancer Foundation and Wounded Warrior Project  Our fund raising goal for this year is $10,000.

Due to an overwhelming response, we've opened a second Foundations cycle this month starting on the 12th. Here are all the details:
August's second Cycle
Times: Wednesdays at 8pm and Saturdays at 12:15pm
Dates: 8/12, 8/15, 8/19, 8/22, 8/26, 8/29, 9/2, 9/5

Register Here!

Classes are 1 hour and 15 minutes in length and will cover all the fundamental exercises in CrossFit's movement philosphy.  To check out the syllabus, FAQ's and homework assignments, please check out the course overview.
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How to Avoid Heatstroke NY Times

Saturday
Aug012009

WOD 8.02.09

7 Rounds For time of:
12 Kettebell Swings
12 Weighted Lunges

There is a 10 Burpee penalty for every time the Kettlebell touches the floor.

Post time and weight to comments.
Suggested Back Off Week
compare to 5.09.09

Accessory Work
Skin the Cats

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Debbie

The Swheeb, Pedal Powered Monorail LikeCool
Squeezable Bacon LikeCool