For time:
1 Rope Climb, 18'

270m Farmer's Carry, 40lb/25lb
40 Weighted Step ups, alternating legs 40lb/25lb, 20"/16"
40 Goblet squats 40lb/25lb

There is a 5 burpee penalty every time the dumbbells are put down.  The goblet squats are done with one dumbbell.

Post time and Rx to comments.

Judge Hiroshi and the ladies of platform two

Happy birthday, Gerrit G!

17 SBK athletes have signed up for Fight Gone Bad 5!  Once we hit 30 registered we'll start assigning teams.  Paulie and Becca are already working on the FGBV t-shirt logo.  This will no doubt be our biggest fight yet! Sign up here

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

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5 Reasons I Quit Coffee CrossFit Invictus

5-5-5
(E4/8) Sets Across

Post loads to comments.
compare to 7.28.10

As Many Rounds as Possible in 10 Minutes of:
30 Double Unders
12 DB Bench Presses, Ring Push-Ups or Push-ups.

Post rounds and Rx to comments.

Bethany B opens her Clean and Jerks at 93lbs

Watch Pauie S sets a new gym Deadlift record at 540lbs!

Dead Lift 245kg (540lbs) from Paulie T-Shirts on Vimeo.

Yoon S is a crowd pleaser

Our Fight Gone Bad 5 fundraiser will be held on Sept. 25th.  We've already $980 raised with J.R. Mck leading the pack at $780.  What is Fight Gone Bad? Click HERE for a demo and explanation of the workout. As always, we will have scaling options so that everyone can participate.

SIGN UP HERE!

Party at CFSBK!
Malcolm and Laurel are finally getting married and to mark the
occasion are throwing a tequila-fueled party here at CrossFit South
Brooklyn on the 5th of September.

The party is open to all CrossFitters and their associated beings.
Things will be getting started around 9:30 pm and will be going late,
so come join in, eat ice cream and watch or compete in drunken
handstand and pistol contests (there will be a drink minimum to
participate, double for Coach David just to even the playing field.)

Here is a link to the event website:
http://laurelandmalcolm.eventbrite.com. If you know you will be there,
register for the event so that the organizers can be sure to get
enough ice cream and booze to keep you all happy.

Feel free to dress up or down!

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Tommy Hack's tips for successful Wheelbarrowing CF Games
The Glute Ham Raise Again Faster Mic'd Instrictor
The GHD Again Faster Mic'd Instructor
Meat, Fire and the Evolution of Man NPR

Perform one Clean and Jerk every minute on the minute for 15 minutes.  On minutes 6 and 11 increase the weight 5-10 lbs if all previous attempts were successful.
(E3/4)

Post loads to comments.
compare to 7.26.10

Assistance Work
Broad Jump: 5 attempts

3 Rounds NFT:
10 Dumbbell Sotts Presses, each arm
10 Hip Extensions, hold each extension for a 2 count

Coach Shane hits the top of his 2nd Pull

Congratulations to Jenn M on her 2:01:12 Half Marathon time this weekend!

Happy Birthday, Regan JF!

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

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Today is the start of a new week! List one thing you'd like to accomplish by next Monday.

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely
3 minutes between each round.

Post total time, work intervals and Rx to comments.
compare to 12.2.09

The Subway Series weightlifting participants

SBK got 1st place overall in the event, here's how our athletes did:

Name (Place overall) Best Snatch/Best Clean and Jerk
Brian D  (1st) 210/265
Yoon S  (2nd) 185/224
Josh M  (3rd) 165/215
Shane W  (8th) 145/205
Ryan P  (10th) 140/205
AJ  (18th) 130/175
Dan M  (20th) 105/135

Laurel M (1st) 113/153
Katie M (2nd) 108/138
Jess F (7th) 83/118
Bethany B (14th) 73/98

For full results, click here!

Thanks to Michele, David, Scott, Ashley, Hiroshi, Christine, Sam, Keith, Shane, Good Sam and Christian for helping make the event run so smoothly!

This concludes the first ever CrossFit Subway Series! CrossFit Virtuosity took the series with Long Island City, South Brooklyn and Queens coming in after them.  Great work to everyone who participated in the event.  We can't wait for round 2!

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Congratulations to Gabrus on his recent engagement!