For time:
Row 1000m

50 Thrusters 45lbs
30 Pull-ups

Post time and Rx to comments.
Compare to 8.29.10 and 12.27.09

Skill Work
Spend 10 minutes working on your Freestanding Handstand

Melissa hitting HSPUs

CF Kids do Lil' Jackie & Jackie
CF Celebrity DeathMatch "Greg Admundson vs. Level 1 Trainers-Jackie"
Handstand Development w/ Roger Harrell
Handstand Games w/ Roger Harrell


Back Squat

(E 5/8) add 2.5-5lbs from the previous exposure

Post load and gory details to comments.
Compare to 11.24.10 and 11.20.10

10 Rounds for Time:
5 Hang Power Snatches (95/65)
5 Box Jumps

And for is next trick....

*The holiday is over and we're back on to our full schedule this weekend!*

A big shout out to Pete H. who had a great day at the gym on Friday PRing his Double Unders (20) and hitting a new PR on Christine!  Beating his old time by 3:57 using a DL 10# heavier than his previous attempt.  Great work Pete!

Fight Gone Bad V Shirts

Don't forget, there are still FGB shirts at the gym.  They're located in the lounge area. Please pick yours up next time you're in the gym and don't forget to check your name off the list.  It tells us if you've been naughty or nice.


Hang Power Snatch
Hang Power Snatch
Collected Training


Rest Day

Coach David demonstrates two variations on cycling kipping muscle-ups.

Can you spot the difference between the two styles?

In muscle up news congratulations to Kevin M. who got is first muscle up on Thursday!


***Remember there are NO 6AM and 7AM classes today.  There is 12PM Group class and Open Gym***

What was your favorite Thanksgiving dish from this year?

30 Butterfly Muscle ups for time


Filthy 50

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 Back extensions/KB SLDL
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Scaled version will be "The Dirty 30" (30 Reps of each movement)

Post time and Rx comments.
Compare to 4.29.10

Chincy wishes you and yours a very Happy Thanksgiving!

Happy Thanksgiving!
We want to wish each and everyone of you a very Happy Thanksgiving.  Go forth and eat, drink and be merry with your family and friends.  To all those traveling out of town, safe travels!

**In honor of the holiday, we are only hosting a 9am group class today.  There are no AM and no PM classes** 

Friday, there will only be 12pm Group Class and Open Gym. 

What's do you have to be thankful for this year (Both in the gym and outside of it)? 

Laurie Galassi does the Filthy 50
Filthy 50 WOD Demo


Back Squat

(E4/8) add 2.5-5lbs from the previous exposure

Post load and experience to comments.
Compare to 11.20.10

Perform 1, 2 or 3 Reps on the Minute for 12 Minutes of:
Muscle ups

False Grip Ring Pull-ups and Ring Dips

Laurel and Her Amazing Technicolor DreamSocks

Fight Gone Bad Shirts Have Arrived!!

The FGB V shirts are in! So come on down to the gym and pick up yours.  When you do please make sure to cross your name off the sheet so we know you've been accounted for.  Thanks again for all your hard work during FGB and most importantly with the fundraising leading up to the event.  Can't wait for FGB VI!

Thanksgiving Day WOD

Join Coach Fox at 9am on Thursday Morning for a doozy of a WOD!  This will be our only group class held on Thanksgiving Day.  Remember NO morning group classes on Friday, November 26th however there will be 12pm Group class and Open Gym.  Have a wonderful Thanksgiving holiday everyone!

Please tell me this is a "little person"


Rest Day

Part 2 of our good friend Chip Conrad's Documentary "Origins of Weightlifting"

Simply awesome stuff. Ain't nothin new under the sun. 

Post impressions to comments.

Remember this week's holiday schedule:

Wedneseday: Regular Class Schedule
Thursday: Special Holiday 9am Group Class Only (RSVP to comments)
Friday: 12p Group Class & 5:30-7:30 Open Gym ONLY
Saturday: Regular Group and Kids Class Schedule

What Thanksgiving dish are you looking forward to most this year?
Evolutionary Psychiatry
A Vegan No More Voracious


Power Clean

1 Rep on the Minute for 15 Minutes
Change weight at reps 6 and 11 with the goal of reps 6-10 being performed at same weight as last weeks heavy single, and reps 11-15 being lighter and FASTER.
Ex: Reps 1-5@165, Reps 6-10@175, Reps 11-15@135

Post loads to comments.
Compare to 11.15.10

1/2 Tabata 10 yd Sprints
1/2 Tabata Burpees
1/2 Tabata 10 yd Sprints

Score is lowest rep round
Post score to Comments.

Josh M. all up in the pain cave.

Thanksgiving Holiday Schedule
Here is our schedule for the upcoming holiday

Wednesday: Normal Class Schedule
Thursday (Thanksgiving Day): Special 9AM group class ONLY.  See below.
Friday: 12p Group Class and 5:30-7:30p Open Gym Only. NO AM CLASSES
Saturday: Normal Class Schedule

Coach Fox has generously offered to run a 9am class on Thanksgiving Day.  We'll run this class only if there is enough interest.  RSVP to comments.

Hoboken Winter Challenge

CrossFit Hoboken is hosting their 2nd Annual Winter Challenge on Saturday, December 11, 2010.  Last year SBK Athletes represented big time and we hope to again! This year there will be WODs, Cash Prizes, BBQ & every participant gets a free CFH sweatshirt.  Can't beat that with a stick!

Sign up here to strut your stuff along with Dan L., Jess & Chris Fox!

James Hobart & Austin Malleolo Hang Power Cleaning
Heaviest. Clean & Jerk. Ever.
3-Position Power Clean