Saturday
Sep122009

"The Bear"

5 Rounds of:
7 sets of the complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as needed between rounds

Post loads to comments.
Compare to 3.29.09

Accessory Work
DIY Foam Roll

2009-09-11 15.14.05
Untitled

There is no Teaser Class today

Friday
Sep112009

Rest Day

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CFSBK Equipment Inventory, circa 9/07

If we started an additional 5pm Level 1 class, would you come?

There is NO TEASER CLASS tomorrow due to a couple of our coaches being away for the weekend

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Our thoughts are with everyone affected by the tragic events of 9/11/01.  Thank you to all the brave service men and women working to keep our country and communities safe every single day.

Thursday
Sep102009

Mid Hang Power Clean

3-3-3-3-3

Post loads to comments.
compare to 6.11.09
Suggested Back Off

Accessory Work
Foam Roll
WU: Clean Practice

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No "Domping" here, Joe!!!

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Rare and interesting Mental Disorder and Illnesses Nowthatsnifty

Wednesday
Sep092009

Partner WOD 9.9.09

As many points as possible in 15 Minutes of:
Rower, Calories
Wall Ball, Reps

You and a partner will decide on a strategy and a game for max work completed within the 15 minute time frame.

Post individual movement totals and overall total points to comments.

Accessory Work
Sumo Deadlift High Pull Practice

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Push, Mike!!!

Check out Chuck Carswell from our last L1 cert on the Affiliate Blog today.

Fight Gone Bad Team Shirts
Our own Paul and Rebecca have offered their screen printing services for FGB shirts to anyone who is interested. Shirts will have a FGB/CFSBK Logo in front and the team name and number on the back. Each shirt will cost $12
Each captain should consult with their teams to see if they’re interested in shirts. If so, please contact ps(AT)quistindustries.com for available colors and ordering instructions.
We would like to have all of the orders in by the 15th and would deliver them by the 23rd.
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Pat and Annie do "Diane"
CrossFit
Eva T does "Nate" CrossFit

Tuesday
Sep082009

Rest Day

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Always look both ways before crossing the street.  Especially when you're carrying barbells.

Last year we had tremendous support from our members providing prizes for Fight Gone Bad.  If you think you could contribute something (or know a business/person who could) please email david(at)CrossFitSouthBrooklyn.com.  All suggestions and contributions are welcome!

What is your all time favorite book?
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Giant Rat Found in Lost Volcano BBC
100 Ways to Use a Strip of Bacon Endless Simmer
Seth Godin on the Tribes we Lead TED
Brooklyn Street Photography Flickr Group

Monday
Sep072009

WOD 9.7.09

30 Muscle-Ups for time

Post time to comments.
compare to 2.2.09

Accessory Work
Squat Therapy

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The Future of Fitness

Thanks to all the kids and parents who came out for our first South Brooklyn Kids class yesterday.  We can't wait until next week!

If a friend asked you, "Besides the workouts, why do you like training at CrossFit South Brooklyn?" What would you say?

Saturday
Sep052009

"Nancy"

5 Rounds For Time of:
400m Run
15 Overhead Squats, 95lbs

Post time to comments.

Accessory Work
Foam Roll

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Charlotte and Linus

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Warm-up By Dutch Lowy
"SNancy" by Megan CrossFit