Monday
Jul282008

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

2003820726017570662_fs
Kevin is "feeling it"

New CFSBK Shirt by John C!
Permission to Fail
Eat This! (again!)

Sunday
Jul272008

WOD 7.27.08

4 Rounds for time of:
12 Push Jerks, 95lbs, 65 lbs
50 Squats

Post Time to comments

Accessory work:
3 Rounds of:
Max Strict Pull-Ups
Rest 3 Minutes

IMG_0769
Brandy

Physical Subculture
The Joys of Shingles

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

IMG_0661
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!

IMG_0786
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.


IMG_0671
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.


CFSB_d1

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.

IMG_0729
Juliana learns to Deadlift

This is what a gym should look like:

IMG_0742
Lifting Area

IMG_0749
Open Area