Back Squat


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Assistance work:
+ Bulgarian Split Squats 3x8
+ Dead Hang competition: Whoever can hang from the pull-up bar the longest gets a free Pioneer Valley CrossFit "Kool-aid" shirt! (Men hang on the 1.5" side and women on the 1.25")  Thanks Sean and Sandy!
+ Develop an outline for achieving one of your performance focuses and start day 1.
(I will obviously assist you on this)

Charmel, Paul and Sal



CrossFit NYC's Gillian Mounsey Strength and beauty!
Starting Strength Wiki


WOD 6.22.08

4 Rounds for Time of:
2-Pood Kettlebell Swings 10 Reps
20" Box Jumps 15 Reps
20 foot Rope Climb  2 Ascents

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Assistance work:
Foam Roll and Stretch!

Erica does her first Get-Up

How to improve your thoracic mobility
7 Dynamic Stretches to improve your hip mobility
You want a healthy back? Stop stretching it.


50 Muscle-ups for time

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If you've own a pair of rings, please bring them.

Accessory work:
3 Rounds of:
10 Windmills each side
10 Knee to Elbows (or :20 of lever progression)

Choose and develop plan of attack for your "performance focus".

WOD 6.15.08

Albany ECC hopper: mov wmv
Scott Kustes' favorite fitness blogs



These shirts are guaranteed not only to elevate your social status, but
increase your potency as a CrossFitter as well! Anyone seeking said
self-improvement can purchase one in class for $20.

"Fitness is Earned"
This is our classic Skull and Crossbones t-shirt.
Text: (Front) CrossFit South Brooklyn, 3,2,1.. Go!, "Fitness is Earned"

south brooklyn proof for review

Celebrate the living legend, Jacinto Bonilla with this "Warrior" t-shirt designed by our own John C.
Text: (Front) "Warrior", (Back) "Fitness is Earned at CrossFit South Brooklyn"


"South Brooklyn Performance Logs
Track your workouts with our very own log book. In addition to WOD entry, they include strength standards, benchmark workouts and lifts, nutrition information, an acronym guide and an overview of CrossFit's definition of fitness.

Look inside : WOD Entry, Strength Standards, Benchmarks, and much more!

All shirts are available in S/M/L/XL both in men's t-shirts and women's tank tops. Please email Info(AT) if you would like to order one online. Shirts and logs ordered online require an additional $5 fee for S&H.

We've also got some rad shirts, hoodies and baby cothing by John C! They are available online HERE


CFSBK Shirts Now In Stock!

Get em while they're hottt.

Please purchase your shirts directly through us at class. The CFShirts website is for the community at large, we make a smaller commission on those.  These are paying for the new squat rack and flat bench!
south brooklyn proof for review

T-Shirts are available in S/M/L/XL
Girls Tanks are available in S/M/L
20$ per shirt

Thanks to Jodi at Stefanodembro and Aaron at for helping out with these. Check out the picture of Sal on the CFshirts site in our affiliate section.


WOD 6.18.08

Internet access is scarce where im at, go ahead and use this for the Wed WOD. I will update again when i return.

Post time or loads to comments.

Signing off from Bogota, Colombia

Obligatory Handstand shot


WOD 6.15.08

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

When Jacinto speaks, you listen.

Group class participants are welcome to come early if they'd like to warm-up on their own and get started before 12. This WOD make take a little longer than most workouts.

1. We got more of the soft gray mats and cleaned up the old ones to encourage their use.  In order to keep them in good condition please refrain from wearing shoes while on them and wipe down when you're done. Take some time after or before class to use any of the mobility/recovery tools that we have on them. (Foam rollers, the stick, back peanuts, stretch straps.. etc.)
2. Beginner and Group classes are always scheduled back to back so you can use the space as an "Open Gym" during the class that you do not participate in. Take advantage of this!  The running class has equipment priority.
3. If anyone belongs to an organization which they would like to promote, please send me the link and we'll put it up on the "Community Links".
4. When you get to class, remember to sign in, pay a coach, THEN check off the payment box. Please make this the first thing you do after putting down your stuff.

Playing with false grips

Impressive strength covered in gold paint
Some fast, very lame push-ups