Rest Day


WOD 5.07.09

21-15-9 reps of
Thruster, 95/65 Barbell, 40's/20's Dumbbells
Box Jump 28"/24"

67°F, 83% Humidity
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Accessory Work
Snatch Pulls

Dan and Elizabeth

Firefighter Combat Challenge
Controller Gone Bad


WOD 5.06.09

Max Rounds in 12 Minutes of
5 Deadlifts at 1.5xBW
10 Pull-Ups

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Compare to 3.15.09

Accessory Work
Forward Rolls

Happy Birthday Malcom and Jeremy

CFSBK Beats the Streets
This Saturday at 1:30pm, members of SBK will participate in the first annual Beat the Streets fundraiser, a special WOD benefiting Steve's Club, an affiliate in NJ with a unique mission. Steve's Club is a non-profit serving the youth of Camden, NJ, a city ranked as one of America's most dangerous.

Funds from this event will go towards securing a Box that Steve's Club can call its own. For more information, and a full description of the workout, check out this link.

So far, we have two teams: Margie and Nicole, and Jeremy and Sal.
If you are interested in participating, find a partner and email before Friday.
If you aren't able to participate, please consider making a donation to Steve's Club. Make sure to mention you are affiliated with SBK and, if you'd like, which SBK member you are sponsoring.

The event will take place outside, across from the Lyceum. We'll gather upstairs at 1:15pm and take our equipment outside. Please note that we will NOT hold the event if it is raining.

It's a fun WOD for a great affiliate, so we hope you can join for the workout or just to cheer everyone on!!


Rest Day

Classical Music in the foreground, CrossFit in the Background

What did you have for breakfast today?

Check us out on the Affiliate Blog today!
North East Qualifier for 2009 CrossFit Games
Brooklyn 2009 Guacular Invitiational, Tonight! Flavor Pill
Genius, The Modern View NY Times
Stumbling Blocks on the Path of Righteousness NY Times




Post loads to comments.
compare to 2.25.09

Accessory Work
PVC OHS Therapy

Introductions before a Group Class

Check out the North East Qualifier website for more information about the event.


Front Squat


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compare to 4.20.09

Accessory Work
Hip Openers

The Overhead Squat challenges our stability, mobility and strength all at once.

How to Grow Greatness Homer News



5 Rounds for max reps of
Bodyweight bench press (e.g., same amount on bar as you weigh)

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

Post reps to comments.
compare to 2.18.09

Accessory Work
Rotator Cuff Circuit 2

Malcolm eats Power Cleans for breakfast.

Check out Dan R's Photos from the Gymnastics Cert!

Iraq's Quiet Health Care Crisis BBC
The Space Giant is Coming BBC