Saturday
Dec052009

Front Squat

3-3-3-3-3
L1 5x5 Sets Across, L2 Max Effort

Post loads to comments.
compare to 11.28.09

Skill Work
Kettlebell Snatch refresher

Katie Deadlifts
Katie M and Deadlifts

Check out these Handstand Progressions from our friends at Norcal Strength and Conditioning
__________________
Sugru.com

Friday
Dec042009

Rest Day

Coaches
CrossFit South Brooklyn's Coaching Staff

Happy Birthday, Sameer P!

Due to an event at the Lyceum, we've had to shift our hours back on the weekends of the 12th/13th and the 19th/20th.  Class times will be 8am, 9am and 10am. Check out the Event's Calendar for the full schedule. We apologize for the inconvenience.

We've still got slots available for December Foundations! Tell your friends, tell your enemies.
Times: Mondays and Wednesdays from 8-9:15pm
Dates: 12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
REGISTER HERE

What do you think we should name our new Anatomy Skeleton?
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Incremental Increases Mark Rippetoe

Wednesday
Dec022009

WOD 12.3.09

Handstand Push-Up Practice

Warm-Up
5 Rounds NFT:
5 Forward Rolls, over barriers
5 Box Jumps, increasing height

Nick K Hay
Nick K improvises some hay bail Jumps

Check out "Food in Mouth" from, Margie's Local

Happy Birthday, Gabe E!


Here are the WODs for the Hoboken Winter Challenge

Event 1

7 Clean and Jerks (145/95)
7 Burpees
7 Rounds For time

Event 2
10 Ring Dips
20 Air Squats
Amrap in 10 minutes

Event 3
1500 meter Row
For time

Tuesday
Dec012009

"Barbara"

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round.

Post times for each round to comments.
compare to 7.6.09

Accessory Work
Foam Roll

Cloyde Muscle-Up
Cloyde works Muscle Ups

The Hoboken Winter Challenge is just 11 Days away!  Who all is representing CFSBK?

Tuesday
Dec012009

Rest Day

Tom Deadlifts
Tom on 5x3 Deadlifts

Is anyone interested in going in on a Jump Rope order? If so, please check out the two options below and email me (David(at)CrossFitSouthBrooklyn.com) with your rope specs.  When we these come in, please put a piece of athletic tape on the handle and write your name on it.

Power Systems Speed Ropes
Perform Better Speed Rope

December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

Monday
Nov302009

Deadlift

3-3-3-3-3
L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 11.23.09

Warm-Up
3 Rounds NFT of:
Row 250m
25 Sit-Ups
15 Gillies

Christine

Power to the Christine

Happy Birthday, Paul S!

December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm

Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

Saturday
Nov282009

WOD 11.29.09

5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps

Post loads and rounds to comments.

Assistance Work
Strict Pull or Chin-Ups, 3x8-12
add weight if necessary


Jessica F

CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!

Times:
Mondays and Wednesdays from 8:00pm-9:15pm

Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!