Saturday
Jul262008

WOD 7.26.08

4 Rounds for time of:

30 Swings, 1 Pood
20 Double Unders
10 Knee to Elbows

Skill:
Kettlebell Snatch

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Chris on L Pull-Ups

Wednesday
Jul232008

WOD 7.23.08

Max Rounds in 20 Minutes of:
10 Dumbbell Thrusters
Bear Crawl Across the Lyceum 40'
5 Pull-ups
Bear Crawl Across the Lyceum 40'

Skill work:
C2 Rowing!

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Get wet, stay dry.

Donations:

Thank you to everyone who has contributed equipment and resources to CFSBK.  Whether they're permanent or temporary donations, they have enhanced the program and impacted the entire community. Some tools we're using that were donated include:
Rings, Dumbbells, 20" Box, Kettlebells, Weighted Vest, Medicine Balls, First Aid kit, Camera, Foam Rollers, Disinfectant, Jump ropes and countless other kind gestures.

Thank again, everyone!

Monday
Jul212008

Power Clean

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

Post loads to comments.

If you're feeling a little wiped from yesterday's Filthy, focus on dialing in your clean technique.


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Adam

FOUNDATIONS CYCLE 5:

We're proud to FINALLY announce our next General Foundation's Cycle!  Starting in August all athletes interested in training at CFSBK will have to either take a General Foundations cycle, Private Foundations cycle or the equivalent in Personal Training. This filtration method will ensure that everyone who walks into a group class has had qualified training on all the movements and will not require intensive personal attention.  We listened to your feedback and expanded the class to 2 days a week for 4 weeks and increased the required readings and homework assignments.

There will be an early bird special of 200$ for the next cycle if you register before August 7th.  Once the early registration period ends the cost will increase to 240$

Foundations Cycle 5 will meet Thursdays at 8pm and Sundays at 1pm on the following dates:
8/21, 8/24, 8/28, 8/31, 9/4, 9/7, 9/11, 9/14

Please email David to confirm your spot today!
David@CrossFitSouthBrooklyn.com

Saturday
Jul192008

"The CrossFit 500" / "The Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 lbs or Dumbbell RDL's, 25 lbs each
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.


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CrossFit South Brooklyn

We've updated the "Class Options, Schedule and Pricing" and "Location" tabs to better reflect some changes the program will be experiencing come August.

Saturday
Jul192008

Make Up WOD 7.19.08

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

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Juliana learns to Deadlift

This is what a gym should look like:

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Lifting Area

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Open Area

Tuesday
Jul152008

Deadlift

5-5-5-5-5

Post loads to comments.

Accessory Work
Dumbbell Complex:
Muscle Snatch
Windmill
Sotts Press
30%x5x3 (% based on 1RM Press)

Stretch Hamstrings or Shoulders with bands.

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Happy Birthday to Michele, one of the SBK "originals"!

Updates:
Starting August 1 there will be no more first time drop-ins allowed to Group or Beginner classes. We will designate a specific time for new athletes to come and get a taste of our program. After 2 comped classes all new athletes interested in training at CrossFit South Brooklyn must either complete a cycle of Foundations or sign up for private lessons. After a new athlete completes Foundations they must go to "On-Ramp" classes (new name for Beginner's classes) before they can be cleared by a coach for the Advanced Group Classes.

We're still waiting on some paperwork to go through but hopefully within 2 months we will be using MindBody in order to manage members and payments.  With MindBody everyone will be able to purchase sessions from the comfort of their own home or sign up for the new monthly packages we'll roll out in August.

A Thursday Group class will also be launched at the beginning of August.

Is anyone interested in a POSE concentration cycle? We're just starting to have conversations about putting this together and wanted to see how much interest there was in it.

More pictures added to the SBK Scrapbook located in the top left corner of our page!

Post thoughts to comments.

Monday
Jul142008

WOD 7.14.08

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Skill work:
Clean Technique

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Stephanie Representing SBK at her Tri

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Our shirts are aerodynamic, i swear.