Front Squat

(E2/8) Sets Across

Post loads to comments.
compare to 6.16.10

4 Rounds NFT of:
10 Strict Chin-Ups
20 Overhead Walking Lunges
:30 Lateral Plank, each side

Post workout details to comments.

Charmel R works Muscle-Ups

We've got a new Foundations cycle launching next week! Tell your friends and enemies!
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

Brian D will be guest coaching the Power Snatch for Monday's evening group classes.  Get excited.
He'd like everyone to review this footage in preparation

Want to learn to Grill like a pro? Kira D's cooking school is doing a BBQ intensive. Details here!


Rest Day

Brian S and the newest member of our community, Charles Irving

Congratulations to Ben Beifkraft on making the cover of Edible Brooklyn

Congratulations to Josh M on his first Muscle-Up yesterday and the completion of his Union Carpentry Apprenticeship.

The Subway Series, CrossFit Style!
Crossfit South Brooklyn, along with Crossfit Virtuosity, Crossfit Long Island City, and Crossfit Queens will be hosting a series of events this summer aimed at bringing out your competitive side. This is a great opportunity to visit our area's Crossfit gyms and meet some new people. The gym with the best overall score wins the Subway Series Trophy, and bragging rights for a whole year.
Although only athletes competing RX'd will qualify for gym scoring, all athletes are encouraged to participate and cheer on your fellow SBKers. There will be scaling options available.

Here are the event dates:
6/26 - @ CrossFit Long Island City
- @ CrossFit Queens
7/24 - @ CrossFit Virtuosity
7/31 - @
CrossFit South Brooklyn

So, travel to our outer borough buddies and bring it, South Brooklyn style !!!
What is your all time favorite video game?



(E1/4) Max Effort or Sets Across

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compare to 12.16.09

As many rounds as possible in 8 minutes of:
3 Jerks 135/95
30 Double Unders

Post rounds and Rx to comments.

Pre-Lifting Skill Work

Muscle Up Practice


Congratulations to Brian S and Loraine on the birth of their first child, Charles Irving Scott born at 8:35pm weighing in at 8lbs.

There are only 3 slots left for Coach Jeremy's  next Strength Intensive. Move fast to get strong!


Front Squat

(E1/8) Sets Across

Post loads to comments.
compare to 3.13.10 or 3.27.10

For Time:
Row 750 meters
then perform 5 rounds of:
10 Deadlifts 225/155
12 Burpees

Each Burpee terminates with a lateral jump over the barbell

Post Row time, overall time and Rx to comments.

Want to get strong like, Christian D?

Check out our upcoming Strength Intensive with Coach Jeremy!
6/21/10 - 8/9/10

Training Schedule
Mondays at 7pm
Wednesdays at 7pm
Fridays at 6pm

Class Size
Space is limited to 8 participants

Register Here!

Watch Brian D Snatch 100kgs (220lbs)
Erwan Le Corre MovNat Video


Rest Day

Juliana A goes for 205 lbs

Welcome back from Alaska, Adrian Y!

Tonight's Active Recovery Class is canceled. Why not answer this Active Recovery question instead?
In simplest terms, describe PNF Stretching and give an example of using it to stretch your hamstrings.  Do you PNF?
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Power Snatch

(E1/4) Sets Across or Max Effort

Snatch Pull

Post loads to comments.
compare to 3.29.10

DIY Assistance Work
GHD Sit-Ups 3x10
Weighted Sit-Ups 3x15

Gabrus on Thrusters during, "The Brooklyn Lyceum"

Happy Birthday, Rob M!

Write one WOD using the following three movements: Rowing, Thrusters and Double Unders



5 Rounds for max reps of:

There  is no time component to this WOD.
you ever tried "Lynne" with strict pull-ups?  How about ring push-ups 
or dips instead of push-ups?

Post reps per round and style to comments.
compare to 1.03.10

Remember how cold it was the last time we did this?!

Tomorrow starts the beginning of new strength cycle!
Monday-Power Snatch
Wednesday-Front Squat
Thursday-Strict Press
Saturday-Front Squat

What training goals do you have for the upcoming month?