CrossFit South Brooklyn

Established 2007

Rest Day

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Allan E.

Holiday Schedule

We are closed today but are back on our regular schedule starting tomorrow!

*Update*
Due to inclimate weather, we're cancelling our 6am and 7am class tomorrow morning. Stay warm and dry, everyone!

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You've got a brain in your gut TED Talks

Rest Day

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Happy Holidays from the SBK family to yours!

CFSBK Holiday Schedule

Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule

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What is your favorite holiday memory? (This is ANY holiday. Christmas, Hannukah, Kwanzaa, Boxing Day, etc.)

 

Rest Day

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Carlitos G.-Kid Gone Bad
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CFSBK Holiday Schedule
Friday the 24th: 6am, 7am & 12pm classes all on. Closed in the evening
Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule
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What's Goin' On?

As you may have noticed, SBK hasn't begun a new strength cycle yet. We decided to delay it though the holidays so you can all get a fresh start in the new year. The next cycle will begin the in first few days of January and will consist of:

 

Squat Variant – Overhead Squat

Pull – Deadlift

Upper Body – Bench Press

  

Right now we're not in a classic back off week, so if you're still coming in 3-5 days a week consider taking a few days in a row as low intensity/active recovery days. Until the cycle starts we'll continue our play with max effort lifts, novel WODs, gymnastics, and skill work. 
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The Deadlift and Viagra Talktomejohnnie.com
Best. Christmas. Song. Ever. Youtube.com 

WOD 12.23.10

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For time:
30 Back Squats @ Bodweight
1000m Row

Post load & time to comments. 
Compare to 7.24.10

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The CFSBK 2010 Winter Challenge shows their "Game Face"

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Get Strong(er) in 2011

Coach Jeremy's first Strength Cycles of the New Year begin next week!  That's right, 8 weeks of Squats, Deads, Presses, Bench and Power Cleans!  Space is limited to 8 people per cycle so sign up now!
Register here and get your strong on!

January Cycle A
1/3/11 – 2/25/11
Mondays and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm

January Cycle B
1/4/11 – 2/27/11
Tuesdays and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am

Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.

If anyone is confused as to which cycle they belong in, they can contact Jeremy(AT)Crossfitsouthbrooklyn.com to discuss placement.

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A Reversal On Carbs Los Angeles Times

WOD 12.22.10

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Max Reps in 90 seconds-KB Swings 24kg/16kg
Max Weight in 30 seconds-Snatch x 2

Repeat for a total of 5 cycles.
*Athletes will receive 1 point for each lb on the bar and 1 point for each KB swing

Post score per rounds to comments.

Accessory Work
Practice Rolls to Candlesticks for 10 Minutes

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Sarah H. locks out. 

Crossfit draws heavily from three movement pools and seeks for competency in each:

1. Gymnastics (Calisthenics, Ring Work, etc)
2. Weightlifting (Olympic Weightlifting, Powerlifting, KB work)
3. Monostructural (Running/Sprinting, Rowing, Jump Rope)

Do you feel balanced across all three?  If not, where do you feel most adept?  Where do you feel like you need the most work? 

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Roll to Candlestick and Roll to Candlestick with Hands Down GymnasticsWOD.com
John Welbourn wants you to do Yoga TalktomeJohnnie.com

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