Bench Press


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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?



CFG WOD 7.05.08

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

Run either 750m on a steep trail or 1.5 K on a road or track

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Post total time for all three workouts to comments.


CrossFit Games!


Fish in Aromas

As you all know the CrossFit Games are this weekend and our own Jeremy Fisher will be competing for top CrossFitter. Jeremy is a phenomenal example of what consistency, intensity, sound nutrition and a positive mentality can have on performance.

In a show of solidarity we will be combining Saturday's Group and Beginner classes and giving everyone the option of doing all three competition WODS within the 2.5-3 hour time frame. Regulation standards will be adhered to strictly and the scoring system will be the same as at the games.  Although he's across the country his South Brooklyn Crew will be with him in spirit suffering through these workouts and cheering him on. This one is for Jeremy, guys.



Any words of encouragement for Jeremy at the games?



Today's WOD is in honor of Coach Jacinto's 69th Birthday.  Apparently he wants nothing more than to inflict a great deal of pain onto the South Brooklyn crew.  Let's see what everyone is made of.

For Time:

Run 620 meters

69 Squats

69 Push-ups

69 Pull-ups or Jumping Pull-Ups

69 Wall Ball Shots

69 Kettlebell Swings

69 Deadlifts 95lbs/65lbs

Run 620 meters

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69 Years Fit.



What kind of fitness do you expect from yourself at 69 years old?


Overhead Squat


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Accessory work:


Scaling a WOD



10 Dumbbell Thrusters
1 Pull-Up
9 Dumbbell Thrusters

2 Pull-Ups
8 Dumbbell Thrusters

3 Pull-Ups
7 Dumbbell Thrusters

4 Pull-Ups
6 Dumbbell Thrusters

5 Pull-Ups
5 Dumbbell Thrusters

6 Pull-Ups
4 Dumbbell Thrusters

7 Pull-Ups
3 Dumbbell Thrusters
8 Pull-Ups
2 Dumbbell Thrusters

9 Pull-Ups
1 Dumbbell Thruster

10 Pull-Ups

Post to comments.

Father and Daughter CrossFitters

CrossFit South Brooklyn BBQ!

Jim, Max, Marie and Pauline will be hosting a Barbecue for CFSBK on Sunday, July 6th at their rooftop deck. Everyone is invited and encouraged to attend!  Please RSVP via a comment on this post including your email address.  We'd like to organize people to help out with some food and condiments so that we can all eat way too many blocks and make this BBQ a success. Once people start to confirm we will figure out who can bring what.
Thanks so much to our generous hosts for this great idea!

Today's workout comes courtesy of Mike Rutherford at Boot Camp Fitness Kansas City