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Accessory Work
Dumbbell Complex:
Muscle Snatch
Sotts Press
30%x5x3 (% based on 1RM Press)

Stretch Hamstrings or Shoulders with bands.

Happy Birthday to Michele, one of the SBK "originals"!

Starting August 1 there will be no more first time drop-ins allowed to Group or Beginner classes. We will designate a specific time for new athletes to come and get a taste of our program. After 2 comped classes all new athletes interested in training at CrossFit South Brooklyn must either complete a cycle of Foundations or sign up for private lessons. After a new athlete completes Foundations they must go to "On-Ramp" classes (new name for Beginner's classes) before they can be cleared by a coach for the Advanced Group Classes.

We're still waiting on some paperwork to go through but hopefully within 2 months we will be using MindBody in order to manage members and payments.  With MindBody everyone will be able to purchase sessions from the comfort of their own home or sign up for the new monthly packages we'll roll out in August.

A Thursday Group class will also be launched at the beginning of August.

Is anyone interested in a POSE concentration cycle? We're just starting to have conversations about putting this together and wanted to see how much interest there was in it.

More pictures added to the SBK Scrapbook located in the top left corner of our page!

Post thoughts to comments.


WOD 7.14.08

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Skill work:
Clean Technique

Stephanie Representing SBK at her Tri

Our shirts are aerodynamic, i swear.


WOD 7.13.08

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Bring a friend to CrossFit!


WOD 7.11.08

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Knee to Elbows
15 Good Mornings 45 lbs
5 Muscle-ups

Post rounds completed to comments.

Bethany, Stephanie and Margie setting up for some L-Sits

CFSBK is approaching its 1 year anniversary.

We've come a long way in the time we've been around and I'm looking forward to what the future holds for our affiliate. I've been so fortunate to work with such an incredible group of people and I just wanted to thank everyone for all of your support of the program and CrossFit in general. I'm currently in the process of quitting my job so that I can make this a full-time gym and better provide for all our athletes. Expect major improvements in member services over the next few months.

What would you like to see in the following year at CFSBK?


CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Welcome back, Allison!

Welcome aboard Monday 8pm class. 
Don't forget to do your homework!

Top 10 Summer Vegetables
Nicole and Zac go for a Total


Bench Press


Post loads to comments.

Coach Allison and Jeremy at the Games
(Photo via Dan R. and CFNYC) Check out the CFNYC Blog for more pics!

Congratulations to Jeremy on a stellar performance at the games finishing 32nd overall in the men's division.
"Mistress" Fran WOD: 5:27
275 lb Deadlift/Burpee WOD: 3:17
Run WOD: 4:35
155 lb Clean & Jerk WOD: 6:09

Total Time: 19:28
See all the results results here!

Congratulations to Jacinto as well for an amazing showing and pulling double duty by representing both CFSBK and CFNYC at the games!  Can't wait to see you guys both in class on Wednesday so we can hear all about it.

Thanks to everyone who came out for the SBK BBQ! Good times were had by all!

CFSCC presents: EAT THIS!


CFG WOD 7.06.08

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front
squat in which the crease of the hip passes below the height of the
kneecap. The finish position is with the arms, hips and knees fully
extended, arms overhead, with at least a portion of the ear visible in
front of the arm. Dropping the barbell is acceptable.

Don't forget that today is the South Brooklyn BBQ!

Start Time: 3:00PM 
Location: Newswalk Roof Deck
535 Dean Street, Brooklyn, NY 11217 US
Contact: Jim @ (917) 671-8800
Rain or shine the BBQ will be on!!

Elizabeth, Lisa and Karolina

ALSO: Next week we are all cordially invited to participate in the first annual Boot Camp Fitness Brooklyn Bridge
Run Against Cancer. All proceeds and donations will go to the Cancer Research Foundation. The run starts at Cadman Plaza Park at 7:55am and will go over the Brooklyn Bridge into Manhattan. There will be some CF moves included to make things more interesting (I smell burpees). So come out have fun and give to a great
cause. Please feel free to call if you need any other info
718.536.0425. Hope to see you all soon. 3-2-1 GO! -Darren Boot Camp Fitness

Let's get a team together! Anyone interested?