Come on in and see which "benchmark girl" we've got in store for you today

Accessory Work
3 Rounds NFT of
30 Sit-ups
15 Hip Extensions

Juliana puts on her game face before the first NEQ WOD

Happy Birthday, Jenna!

1-1-1-1-1

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compare to (5×3) 8.20.09

Accessory Work
Hip Extensions 101
WU: Clean Drills

The South Brooklyn Armada

September Foundations at CrossFit South Brooklyn!
Times: Mondays and Thursdays at 8pm
Dates: 9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28
Program Overview: Click Here
Register Here!

________________
Diet, Inflammation and Disease with Dr. Barry Sears CrossFit Journal
Part 1, Part 2, Part 3, Part 4
Can Hormones Explain Female High Fliers? BBC

Sameer's Austere South West WOD and Muscle Up

Only Some Things Matter CrossFit WaterTown
CrossFit NorCal Margarita
Muscle Up Straddle Through CrossFit NorCal

What are some of your favorite rainy day activities?

5 Rounds of:
1 Minute C2 Row, for calories
1 Minute Wall Ball, for reps
1 Minute Weighted "Rest"
Putting down your barbell during the weighted rest constitutes a Foul

Post reps and fouls to comments.

Accessory Work
Plank Work

12' Wall Ball Shots

Team 10 So far. Only 2 slots left for Fight Gone Bad!
Jacinto Bonilla
Jenna McAuley
Charmel Rodgers

Fight Gone Belated (So Far)
Andy Hadel, Jack Levavi, David Mak

A Margie Sighting!
_______________________
Extreme Tennis Court Locations Toxel
Hamburger Bed! Fashion Binge

3-3-3-3-3

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compare to (5×5) 8.17.09 and (5×3) 6.22.09

Accessory Work
Muscle-Up Practice
WU: 3 Rounds NFT
5 Strict Pull-ups
10 Weighted Lunges
15 Pulls on the Erg

Shawn rips out some 95lb Thrusters

Fight Gone Bad, Team 9!
Joe Williams
Matt Ufford
Jillian Bronsteyn
Nick Peterson
Charlotte Kaiser

We've got one odd man out who needs 4 teammates for a 10th and Final Team.  Who's gonna join the Warrior, Jacinto Bonilla on FGB Team 10??

Check the updated team stats and register here

Malcolm meets the newest member of our community, Hazard Peterson

Fight Gone Bad Team 8
Leonid Rozenburg
Margie Lempert
Alec Hellner
Sameer Parekh
David Osorio

Joe Williams and Matt Ufford have started FGB Team 9, they need 3 more people for a complete team.. who's gonna step up?? Register Online Here

We also are going to need volunteers to help set up, tabulate scores and do a little crowd control the day of the event.  If you're interested, please email david(at)crossfitsouthbrooklyn.com

SEPTEMBER FOUNDATIONS
There are still slots left for our next Foundations Cycle. Here are the cycle details:
Times: Mondays and Thursdays at 8pm
Dates: 9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28
Program Overview: Click Here
Register Here!

Thanks to everyone for the thoughtful responses to this week's discussions on preparing your own food.  We talked about the health benefits, economic motivation and joy of ritual that comes with making your own meals.  Why not take all this motivation and prepare a delicious meal for someone special?
________________________
What song are you currently really into?

3-3-3-3-3
each rep will be taken from a dead start

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compare to 7.27.09

Accessory Work
WU: 3 Rounds NFT
20 Double Unders
15 Box Jumps
10 Knees to Elbows

Scott on Press Day

Fight Gone Bad Team 7
Dan Reshef
Carlos Guerra
Shawn Sadjatumwade
Stephanie paddock
Mike Voigt

We've 2 athletes shy of a complete 8th Fight Gone Bad team.  Interested athletes (especially females!) should register here.  Represent, ladies!

Where is the World is Coach Margie Lempert?

3-3-3-3-3

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compare to 8.15.09

Accessory Work
Sumo Deadlift High Pull Review and practice
3 Point Wall Ball and Max Height Throw

Group External Rotator Stretch

Fight Gone Bad Team 6!
Ben Walsh
Ariel Kalishman
Vincent Dugan
Nicole Shannon
Gerrit Gills
_______________________
Sumo Deadlift High Pull CrossFit
Sumo Deadlift High Pull by Rachel Medina CrossFit
High Pull Fault CrossFit
Throwing Grace CrossFit

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Accessory Work
Work on a weakness or spend some time on the Foam Rollers

Get Well Soon, Bethany and Allan

Good luck to Coach Shane as he travels to GSX Athletics in Texas this weekend for a CrossFit Kids Certification.

Fight Gone Bad, Team 5:
Ryan Piester
Rebecca Steinman
Bjorn Bellenbaum
James Ryan
Laurel Madar

South Brooklyn's own Anthony and Mike overseas. At ease, Gentlemen.

Our first two Fight Gone Bad Teams have selected captains and names:
Team 1 gave the big "C" to Anne Williams and made use of all their initials to form their new name: "A.rmed   A.nd  dangerA.S.S"

Team 2 will now be known as "The Chocolate Milk Thistles" and will be led by Captain Sarah Haskins

Fight Gone Bad Team 4:
Debbie Parsons
Jeremy Fisher
Anne Ishii
Erik Kelly
JR McKenchie

Click here for a breakdown of all the teams so far.

Which FGB movement do you think is the most difficult and why?