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.

Sunday
Jul132008

WOD 7.13.08

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

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Bring a friend to CrossFit!

Friday
Jul112008

WOD 7.11.08

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Knee to Elbows
15 Good Mornings 45 lbs
5 Muscle-ups

Post rounds completed to comments.

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Bethany, Stephanie and Margie setting up for some L-Sits

CFSBK is approaching its 1 year anniversary.

We've come a long way in the time we've been around and I'm looking forward to what the future holds for our affiliate. I've been so fortunate to work with such an incredible group of people and I just wanted to thank everyone for all of your support of the program and CrossFit in general. I'm currently in the process of quitting my job so that I can make this a full-time gym and better provide for all our athletes. Expect major improvements in member services over the next few months.

What would you like to see in the following year at CFSBK?