Thursday
Feb262009

Push Jerk

1-1-1-1-1

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Accessory Work
Today's A/W is a team workout. Teams of 4 will spend one minute at each station for three rounds accumulating as many reps/calories as possible. The group with the highest total wins!
Pull-Ups
Box Jumps, 20"
Rower
Rest

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Amy, David and Bjorn practice Mid Hang Snatches

10 Minute Workouts Can Have Big Payoff npr
Thisiswhyyourefat.com
The Memory of a Gowanus Sweatshop Gowanus Lounge

Wednesday
Feb252009

Snatch

Mid Hang Power Snatches and Full Squat Snatches

Accessory Work
7 Rounds For time of
10 Push-Ups
5 DB Squat Cleans

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Nicole works her pressing strength and balance

Brooklyn's New Culinary Movement NY Times
Check us Out on the Affiliate Blog today!

Tuesday
Feb242009

Rest Day

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David McGrath

Foundations Info
Interested in training with us or know someone who might be?  Check out the next Foundations cycle information under the "Getting Started" tab to the left. 
Deals!
Sign up with a friend and you both receive $20 off the posted price.
If you're a current member and you refer a friend you can take %20 off your next package while your friend also gets the $20 discount on registration.

Burpee Challenge Madness
We've got two concurrent Burpee Challenges going on, Steph's Challenge and Bjorn's Challenge.  Who's in and which team and how far along are you?  Lets see who makes it out the other end this time!

Monday
Feb232009

Deadlift

1-1-1-1-1

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Accessory Work
Strict Pull-Ups or Ring Rows 3x12
Rowing Practice

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Kadijah keeps a close eye on Melissa

AcademicEarth.com
Thousands of free video lectures from the world's top scholars. DOPE!!!

Saturday
Feb212009

Mid Hang Snatch Work

A PVC and barbell are your best friends today.

Accessory Work
"Heidi"
30-20-10 reps of
Burpees
Box Jumps
Kee To Elbows

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300 pounds, OWNED.  Great work, Sameer!


Register for the CrossFit South Brooklyn Gymnastics Certification before it goes on the main site!
"The point of this seminar is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts.  Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training.  All of these movements are based on form and the progression toward form with strength.  Small moves will bring great rewards – you don’t rush these movements, you LEARN them!"

What happens at a CrossFit Gymastics Cert? CrossFit.com

Friday
Feb202009

Push Jerk

2-2-2-2-2

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Accessory Work
Four rounds for time of:
95 pound Sumo-deadlift high-pull, 12 reps
12 Ring dips

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Sunday morning Thrusters

NYC area CrossFit Affiliates
CrossFit Queens Brandy and Paul's new Affiliate!
The City CrossFit
CrossFit Gotham
CrossFit NYC
CrossFit Brooklyn
CrossFit Virtuosity

Friday
Feb202009

Rest Day

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Check the promo for Gabrus' new TV show, "MoCap, LLC" on Spike!

Promo
Website

Hard Times in Brooklyn, Photo Essay Time