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Happy Fourth of July!

Rahsaan & Coach Fox during Muph

Reminder: The gym is closed today in honor of the holiday.  We will resume our regular class schedule on Tuesday, July 5th at 6am.  We wish you and yours a very happy and safe 4th of July!

Happy Belated Birthday to long-time SBK family member, friend and warrior Jacinto!

Holiday Programming Change and the CrossFit Total
Because we're closed today our usual Deadlift day will be held on Tuesday keeping us on schedule.  This Saturday we will be running a CrossFit Total in order for us to benchmark our lifts. 

Upcoming Strength Cycle Dates
Still looking for an opportunity to get stronger than you've ever been?  Sign up for one of Coach Jeremy's Strength Cycles today!

July Cycle A  (Novice)
7/11/11 - 9/2/11
Mondays and Wednesdays from 7:00-8:30pm 
Fridays from 6:00-7:30pm

July Cycle B  (Intermediate/Advanced)
7/12/11 - 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm 
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 - 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!



How're you celebrating Independence Day?
MobilityWOD Google Talk: Deskbound MobilityWOD
Let's Get Real about Summer Time Hydration MobilityWOD
NYPD Fireworks Destruction 2011 Youtube

Reader Comments (17)

I am going surfing, eating tacos, and maybe buying a truck. Very American indeed.

Happy Independance Day to all, especially those of you who's job it is to protect it.

July 4, 2011 | Registered CommenterFox

I'm celebrating the 4th by riding a mountain bike race that I have not trained properly for. We'll see how my crossfit training transfers over.

July 4, 2011 | Registered CommenterDajM

Greetings from the DL. Gonna ride my bike with my weighted vest (40#), do some PT, play with my lax ball, and put a beer can chicken on the grill for lunch. Beach later, fireworks, crash early with a nice buzz. I hope everyone takes a bit of time to savor what a great holiday this is, and how truly fortunate we are. Tom

P.s. Rashaan and Fox, sweet pic. Rashaan, this means you are officially official.

July 4, 2011 | Unregistered CommenterTom

Hello from Breckinridge! I'm watching my brother race the Firecracker 50 mountain bike race and then grilling with friends! So effin' beautiful out here! Happy 4th all!

July 4, 2011 | Unregistered CommenterDeb

Going to BBQ in Prospect Park around 1pm today, would be great to see peeps from CFSBK there! I'll update this post http://danreshef.com/2011/07/bbq-in-prospect-park/ with the GPS coordinates to make finding us easier.

July 4, 2011 | Unregistered CommenterDan Rx'd

I'm hiding in my house because of my bad sunburn........maybe going to a pig roast......
@Deb DaJM is racing in the firecracker 50 as well. That is kinda cool and random.

July 4, 2011 | Unregistered Commentermarc mess

I started off with a 10-mile run. I'm taking my niece, who's been visiting for the weekend, home today, but first we'll go to lunch at Flatbush Farm. Once I get back into Brooklyn, we'll try to cram onto the Promenade for fireworks. Pretty low-key, but then we've had enough excitement this weekend already between seeing Savion Glover and trying out Brooklyn Boulders for the first time (fun!).

Can't wait to come in and deadlift tomorrow. I missed my usual Thursday morning at SBK due to a new business pitch and I need some ass-kicking!

July 4, 2011 | Unregistered CommenterStella

Gang, we're grilling here in Prospect Park.

Hope to see ya!

July 4, 2011 | Unregistered CommenterDan Rx'd

@Marc crazy coincidence! My bro just completed the first lap in 3 hrs. It's a brutal race. 50 miles at altitude. I'm feeling it just walking around!

July 4, 2011 | Unregistered CommenterDeb

A great day at the beach with a big group of SBK friends. Can't think of a better way to have spent today. Everyone was catching waves right and left and it was great to be there for so many people's first surf experience. Happy 4th everyone!

July 4, 2011 | Unregistered CommenterShane

spent the 4th not thinking about work. BBQ''ed with family and friends at my brother's house in PA, cooked my ass off all weekend, played with four dogs, helped move an extremely heavy piano, and made my brother (a surgeon) explain everything about hip anatomy using this awesome silicone model he has.

can't wait to get back to the gym and finish phase two of the Total - bench and cleans!

July 4, 2011 | Unregistered Commentermichele

Started my on-the-wagon deal today, recovering from a post-vacation-vacation of two weeks (my return from India). Spent the day writing, including a break where Noor and I went to Prospect Park and made up (a modified version of) yesterday's WOD.

We did four rounds:

300 meter run approx
24 situps
24 pushups
36 squats

Took some 21 minutes in all. It was pretty hot but it felt good to be out and about.

July 4, 2011 | Unregistered CommenterSamir Chopra

Spent the day on the beach with the family out in Southampton...no wods today!

July 4, 2011 | Unregistered CommenterMike Mishik

Surfing was the bomb. Happy 4th!

July 4, 2011 | Unregistered CommenterFox

@Deb How'd your brother do?

July 4, 2011 | Registered CommenterDajM

An Amazing day out on Rockaway beach with some pretty awesome SBKers. Surfing was so much fun and I was able to catch quite a few waves! I did also get my fair share of face-plants into the water but soooo worth it. Thanks so much for organizing this Shane! I hope it's a yearly tradition. We definitely have to schedule another field trip soon! We skipped out on the "hipster" Rockaway tacos to hit a spot recommended by our instructors. Yummy fish tacos and beer hit the spot after our morning session.

Spent the rest of the evening bbq-ing out on our deck and catching the random illegal fireworks display of south slope/sunset park.

Great day overall!

July 4, 2011 | Registered Commenterlady fox

Tom, I know right! Thanks! Two photos in the span of one week. Thankfully, I'm not mugging or cheesing in either!

July 5, 2011 | Unregistered CommenterRahsaanh

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