Level 1 Certification

Congratulations to all the CFSBK athletes who received their CrossFit Level 1 Certification this weekend!


Rest Day

Legit Burpees by Leonid

Attention South Brooklyn Athletes:
All classes this weekend will be canceled for the L1 certification.  Our normal schedule will resume on Monday.

Level 1 Attendees:
Welcome to South Brooklyn! Please don't hesitate to contact David (973-610-3628) or Margie (917-626-2816) if you have any questions about your visit. If you're driving and would prefer to park on the street there will be more availability towards on the named streets between Third and Fourth Avenues. The link below is a neighborhood map so that you can easily find your way around. Also, feel free to post a question on the comments section of this post and someone will get back to you ASAP.

Park Slope Neighborhood Map


Mid Hang Power Clean


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compare to 1.21.09

Accessory Work
2 Rounds of:
1 Minute Lateral Plank, right
1 Minute Lateral Plank, left
1 Minute Prone Plank
30 Sit-Ups

Dan L. gets his bouldering on

It would be much appreciated if anyone could either come a little early or stay a little late tonight so that we could move some stuff for the Level 1 Certification this weekend.  Thanks!

Calorie Burning Fat, Studies Say You Have It NY Times
Test 'Sheds Light on Back Pain'
Do Firefighters Believe 9/11 Conspiracy Theories? Slate
Anatomy Lecture 2- The Human Brain and Muscular System Academic Earth


The Filthy Fifty

For time:

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 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

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compare to 7.20.08

Accessory Work.

Sal trains for the Qualifier

Food Wars: Grass Finished vs. CAFO Beef nourished kitchen
Chimpanzees Exchange Meat for Sex BBC
Gay Rights Groups Celebrate Victories in Marriage Push NY Times


Rest Day

Laurel's Nephew models the CFSBK "Pood" romper that John C. Designed!

SBK will not be holding weekend classes on two occasions this month due to the Certifications we're hosting.  Consider this a great opportunity to either check out a different affiliate or get an outdoor WOD in.  Here are some links to local affiliates for you to check out

CF Queens
CF Staten Island
CF Virtuosity
CF Montclair, Guerrilla Fitness
CF Hoboken
MPower CrossFit

If you're interested in checking out any of these boxes, make sure to call ahead of time to see if they allow drop ins. Otherwise, is anyone interested in organizing a Prospect park 5K or Austere WOD?

Also, if you usually attend weekend classes but can't because of the seminar, please email me so that we can modify your 4 week package to accommodate the change in schedule.

Patience or Performance Dutch Lowy
Do you think SBK provides a welcoming environment for newer athletes? Let Dutch know on his blog!


Weighted Pull-Up


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compare to 1.5.09

Accessory Work
Barbell Lunges 3x5

CFSBK's First Fireside Nutrition Talk

Would Anyone be interested in 5pm Classes on Mondays, Wednesdays and Thursdays?  As classes have gotten bigger, we're ready to expand on the class schedule.  Please post suggestions for new times to comments.

Check out a Blurb about CFSBK and a few other affiliates on Nicki Violetti's Blog!




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compare to 2.23.09

Accessory Work
5 rounds of:
Max Double Unders in one minute, Rest one minute

Thanks to everyone who came out to yesterday's Rock Climbing field trip.  What a great time!

Don't forget about today's free Nutrition talk at 1pm. Bring Questions!