Power Clean

(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.

Inverted Ladder for time of:
10-1 Reps of Box Jumps, 24"/20"
1-10 Reps of Burpees

Post time to comments.

Assistance Work
Hip Extensions 3x5 (DIY)

Deb and Nick
Deb and Nick at the CRASH B's


WOD 5.9.10

As many rounds as possible in 15 Minutes of:
Row 600m
12 Push Presses 115/80

Post time and Rx to comments.

Assistance Work
L-Sit Hold :05x10

CrossFit Kid, Patricio G works his Jump Rope Skills

Happy Mother's Day to all our CrossFit Moms!

Congratulations to Gerrit G for qualifying for The Empire State Games for Olympic Weightlifting

Mid-Line Stabilization with Kelly Starrett CrossFit Journal
Pipes and Cogs Squat Rx


Back Squat


Post loads to comments.
(E1/8) Sets Across
Reference previous 4 BSQ exposures
E4/4: 2.27.10   E3/4: 2.20.10   E2/4: 2.13.10   E1/4: 2.6.10

3 Rounds for time of:
130m Run
20 Kettlebell Swings, 32kg/20kg
15 Pull-Ups
or Ring Rows

Post time and Rx to comments.
Kettlebell swings have to clear your forehead.  Attempt all the Swings and Pull-Ups unbroken.  The run can be scaled up by carrying a sandbag.

Kevin shows us his O (lifting) face

Welcome, CrossFit Marine Park!  CFP is operated by friends of the program Ilya and Jillian B.

Check out CrossFit South Brooklyn on Facebook!


Office Chair is Killing You


Rest Day


Alec's Front Rack

The movements for the following cycle will be as follows:
Squat Variant: Back Squat
Pull: Power Clean
Upper Body: Weighted Chin-Ups

Saturday Back Squat + Conditioning or Assistance
Sunday Conditioning
Monday Power Clean + Conditioning or Assistance
Tuesday -Rest Day-
Wednesday Back Squat + Conditioning
Thursday Weighted Chins + Conditioning
Friday -Rest Day-

We've doubled up the number of times we'll be squatting this cycle to really push the lift.  In order to allow more time for additional work on Squat days, we'll only be doing 3 work sets as opposed to 5.
Eat Like a Man with Steve Pan  Performance Menu


WOD 5.06.10

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Deadlift, Bodyweight

Post time and Rx to comments.
compare to 3.13.10

Skill Work

Clean Technique complex:
Tall Clean
Mid Hang Power Clean + FSQ
Power Clean + FSQ

Scott L Hangs

Happy Birthday, Coach Jeremy!

Happy Birthday Malcolm!

Upcoming Foundations Cycles:
May Evening Cycle
Dates: 5/12-6/7
Times: 8pm-9:15pm
Register Here!

May Morning Cycle
Dates: 5/20-6/14
Times 10am-11:15am
Register Here!


Back Off Week: Day 3/4

3-5 Rounds NFT of:
20 Switch Swings
10 Kettlebell Snatches, each arm
10 Front Rack Lunges, each leg

Post weight to comments.

Skill Work
Kettlebell Flips

Team Lululemon does "Death by DB Hang Squat Clean Thruster"

Congratulations to our graduating Foundations class tonight!

The problems with the online store have been resolved!


Rest Day

Sam M
Sam M works pulling technique

For the next three weeks, our Active Recovery Class with Coach Fox will be at 7pm.  Additionally, the price for SBK members is now $15. See you tonight!

'Green' Exercise Quickly Boosts Mental Health BBC
Starting Strength Series:  Mark Rippetoe Interviews Jim Wendler