Complete the Following Every Minute on the Minute for 10 Minutes:

1 Front Squat
5 Box Jumps 24"/20"
(E3/8) For FSQ add 2-10lbs to your last exposure.

Post loads and box height to comments.
Compare to 2.16.11 and 2.12.11

3 Rounds (NFT):

5 Bulgarian Split Squat/leg
10 Romanian Deadlifts
10 Knees-to-elbows

Post loads to comments. 

Who in the Hell Left the Gate Open?!

Happy Birthday Shaun M. and a very Happy Belated Birthday to Joe W.!

Good Luck to the C.R.A.S.H-B Crew This Weekend

Join us in wishing Coach Nick and his fearless band of merry men and woman up to Boston for the C.R.A.S.H.-Bs. This is Nick's second year leading SBKers up to the great white north to spend 7 minutes in Hell in search of a lifetime of glory.  We wish Charmel R., Dan R. and Collette K. the best of luck and big new PRs!

PRs, Leaderboard Scores and Bears Oh My!

Speaking of PRs we wanted to recognize some of the awesome achievements of our membership over the last few weeks so here is a thorough albeit not exhaustive list of some of the awesome work you guys have put in over the last few weeks:

John McD. 76 Pistols
Katie M. 5 Kipping Pull-ups
Steph "3 Years In" Paddock 20 Kipping Pull-ups
Jess B. 8 Kipping Pull-ups
Felipe  56 PUsh-ups
Trey 61 Push-ups
Laurel M. 46 3/4" Box Jump, 25 Kipping Pull-ups
Ryan P. 40 Kipping Pull-ups
Margie L. 30 Push-ups
Theresa B. 42 Push-ups
Avery W. 110 Snatch, 153 Clean, 158.4 Jerk
Rolando "Nasty Girls" 9:20
Bethany B. 205 Deadlift
Robin R. 175 BSQ (30# PR), 225 DL (20# PR)
Dave P. 365 Bench Press
David O. 43 Kipping Pull-ups

Amazing work everyone!!
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Caught in the Crossfire: Is Endurance Running Good or Bad Hunter-Gatherer

Kiki Overhead Squatting

Happy Birthday to our Athlete of the Month Bethany B!!

T-Shirts are Back in Stock

Just in time for spring our CFSBK Skull & Bones T-Shirts are back in stock.  If you've been waiting to grab one (or forced to wait) pick one up the next time you're in the gym. 

If You Kill It, Refill It

If you drink all the water in the water pitcher please take the time to refill it.  Courtesy is contagious. 

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A 60 Degree day in February? How do you plan to spend it?

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What Really Causes Runner's High? NY TImes
CrossFit Masters featuring Jacinto! CrossFit Excel
Everyday Paleo now has a Podcast Everyday Paleo

3×5
(E1/4) Sub max load, no fails.
Consider using 85-90% of 1RM Press.

Post loads to comments.
Compare to 10.25.09

For Time:
Row 1000 meters
15 Push Jerk 135/95
15 Pull Ups
10 Push Jerk 135/95
10 Pull Ups
5 Push Jerk 135/95
5 Pull Ups

Post loads and times to comments.

Bier Baron Ben W. Breaks down Breaking down a Bunny

 March AM/PM Foundations is Now Open

Great news for those looking to join the gym.  Our new Foundations Cycle is available for registration.  The cycle will meet Wednesdays at 8-9:15pm and Sundays 10-11:15pm.  This cycle starts Wednesday, March 13!  For more information and to register click here!

Rest Day Dinner Reminder

Michele and Craig's rest day dinner is almost upon us!  Remember is starts at 8:30pm and will be held at Craig's house just a couple of blocks from the gym.  For full details including location go here.

If you plan on coming out then we need you to RSVP!  So if you're in for some of the best food this side of the East River email mignyc(AT)gmail.com.

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Scaling at CrossFit Verve with Cherie Chan CrossFit.com
Insight into the 2011 CrossFit Games with Greg Glassman CrossFit.com

3-3-3

(E2/8) Today's lifts are done at a 2-2-X-1 tempo.  Use a submaximal load adding 2.5-5lbs to your previous exposure. 

Post work load to comments.
Compare to 2.12.11

3 Rounds for time of:
7 Thrusters 95/65
14 Burpees
21 Double Unders

Aaron & Ariel breaking down a bunny during this weekend's SBKitchen event

March Strength Intensive Sign-up

The current Strength Cycle is almost finished and will culminate in the always awe-inspiring Total next Wednesday at 6pm!  The upcoming cycles are now available for registration now!  If you're interested in spending 8 weeks getting seriously strong using the Squat, Deadlift, Press, Bench and Power Clean then sign up for Coach Jeremy's March Strength Cycle here!

C.R.A.S.H-Bs This Weekend

This Saturday, Coach Nick will lead an intrepid group of SBKers to the annual C.R.A.S.H-B's Indoor Rowing World Championship in Boston!  Dan R., Charmel R. and Collette K. will compete against hundreds of rowers in the widely-feared 2000m.  They've been training hard for this and we wish them all the best!

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What's your favorite Paleo treat?

A Not So Happy Valentine's Day with Paleolilith Paleolilith
The FDA wants to You to Eat a G*dd*mn Vegetable The Onion

Whitney H. and friend Tyra W. at the Taj Mahal

Happy Birthday Scott J.!

Beast of the East Competition

We may be midway through winter but October will be here before you know it.  Those looking for fierce competition look no further than the 2-day Beast of the East Competition to be held October 8 & 9, 2011 in Durham, Connecticut. (Where?!).  They promise a slew of events featuring Strongman, Olympic and Powerlifting and Endurance and cash prizes.  Check the website here for more information and to register. 

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Friday Rest Day Dinner

All info can be found at the link here!  Don't forget to RSVP!

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Everything You Know About Fitness is a Lie Men's Fitness
It's Just Exercise Pt. 1 Whole9
It's Just Exercise Pt. 2 Whole 9