Josh M Squats 350×1

Support Team SBK!
The CrossFit Open Sectionals start in just 9 days!  If you're interested in competing, please register both on the eventbrite page and at the CrossFit Games website. All the registraion information and links can be found here. If you've got your leve 1 certification, we'd love to see you sign up as a judge for as few or many of the events as you can make. Also, don't forget to "fan" the event on the facebook machine here!  Our athlete pool is larger and more advanced than ever before, we can't wait to see how team SBK does!
New to all this? Watch this video to see "What are the CrossFit Games?"

Programming Updates
From this Saturday(3/12) until next Thursday(3/17) we're set for a "Crush Week".  The WODS will be hard and follow more "constantly varied" approach.  The folling Saturday(3/19) through Thursday(3/24) will be a back off week and then we'll pick back up into our next strength cycle.

The PR Train Keeps Chuggin along!
Dave T: 140     Jenna J: 65
Kevin R: 235     Antoine W: 175
Ben: 155     Alex H: 225
Teresa B: 135     Melissa L: 130
Jon S: 115     Jess F: 120
Sarah H: 92.5     Matt U: 135
PR: 220     Marian: 68
Mel: 55     JMD: 130
Rob N: 195     David F: 135
Eric L: 155     Jess B: 205 (Deadlift)
Alan: 125 (FSQ)     Isaac W 200 (FSQ)
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CrossFit Home Gym with Danyle Claire CrossFit

1-1-1-1-1
Find a new 1RM!

Post loads to comments.
(e4/4) compare to 3.3.11

For Time:
Row 1500m

Please read Coach Nick's write up on strategy for rowing a 1500m race.

Post time to comments.

Asta F captures the moment before a 2000m race at CRASH-B's

Front Squat PR Train!
Aaron S 165
Ben 200
Colum 170
Maggie G 90
Jess F 175
Kristen H 110
Chris A 215
Justin Z 195
Robin 150
Jason H 125
Damian 245
BAZ 180
Dan H1 155
Sarah H 135
Noah A 250
Samir C 216
Jess B 135
Mike W 185
Allison 100
David B 205
Nick P 225

Congratulations to all! If we missed you, it's because you didn't put your numbers on the big board!

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How to Not Get Hurt Doing CrossFit CrossFit Aspire
Arnolds 2011 Women's Elite Session
Cara Heads Front Squats 308×2
2 Man Clean and Jerk 260Kgs
Men's Parallel Bars Event, 2004 Athens Olympics
If you've never watched Ronnie Coleman workout, You're Welcome.

1-1-1-1-1
Max Effort, try and find a new 1RM!

Post loads to comments.
(e8/8) compare to 3.2.11 and 1.1.11

5 Rounds of:
1 Minute Power Clean for Max Reps, 185/115
1 Minute Rest

Post Rx and reps per round to comments.

Moon Bounce!!!

Relive the Magic!
Check out these videos of the last CrossFit Total that Bina A took! Some large loads being moved by some strong SBK'ers!

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The 10 Most Unbreakable Records in Sports History Complex
CrossFit's Best Athletes do "Fran" and "King Kong With Walls" at the Arnold Sports Festival CrossFit
The Home Gym, With Josh Everett CrossFit

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Training with a Torn ACL Talk to Me Johnny
Are Carbs More Addictive Than Cocaine? Details
Death by Chair. How Much Do You Actually Sit? Mobility WOD
Movements Page CrossFit Gymnastics
Should I Buy Milk in Glass, Plastic or Cardboard Containers? Slate

1-1-1-1-1

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(e4/4) compare to 2.28.11 and 10.1.10

10 Minute Double Under Test
Take 10 Minutes to find out how many doubles you can do unbroken.

Post attempts to comments.

Charmel R, The Calm Before the Storm

Good luck to all the Strength Cycle A athletes starting their 8 week training program with Coach Jeremy today!

New Foundations dates for April have been posted!

April Evening Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

April Morning Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

April AM/PM Foundations
4/13/11 – 5/11/11
Wednesdays from 8:00-9:15pm
Sundays from 10:00-11:15am
Register Here!
*this class does not meet on Easter Sunday (4/24)

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Log your workouts for free online with Gymga
I've got to Hand it to you Pt1-4 CF Virtuosity
For Tendon Pain, Think Beyond the Needle NY Times