3-3-3
(E5/8) Sets Across

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compare to 6.26.10

Warm-Up Partner Triplet
3 Rounds NFT of:
40m Farmer's Walk (40m each partner)
30 Wall Ball Shots (15 each partner)
20 Knees to Elbows (10 each partner)

Post partner and details to comments.

Happy Birthday to one of the most beloved members of our community, Jacinto!

There is a STORM on the horizon, it will be touching ground in Brooklyn next Sunday, July 11th.

Holiday Weekend Group Class Schedule
Saturday 7/3: 8am,9am,10am,11am,12pm (Normal)
Sunday 7/4: 10am, 11am (Abbreviated)
Monday 7/5: 12pm, 5pm, 6pm, 7pm, (No AM classes)

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Jacinto, Part 1 CF Journal Preview
Jacinto, Part 2 CF Journal Preview

Welcome back, Coach Fox

Holiday Weekend Group Class Schedule
Saturday: 8am,9am,10am,11am,12pm (Normal)
Sunday: 10am, 11am (Abbreviated)
Monday: 12pm, 5pm, 6pm, 7pm, (No AM classes)
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Congratulations to Steph P on her Double Under PR and Sarah H on another Front Squat PR!

We've already got a shift in the 500m Row leaders.  Steph P and Scott J have placed second in their genders with 1:44.4 and 1:30.0 pieces respectively

Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.
Where? Quist Industries
When? July 17th from 11am-1pm
Contact: Email ps(AT)quistindustries.com to RSVP

Speaking of Subway Series, Jess F, Steph W, Sarah H, Andy H, Juliana A, Sameer P and Dan R have already signed up for the 5K on 7/10.  Now it's your turn!

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Chris Spealer does Thursday's CrossFit.com WOD in 8:14 CrossFit.com
Fossils push back dawn of life 1.5 billion years Science Daily
Preorder Robb Wolf's first book on Amazon now!

5-5-5
(E3/4) Sets Across or 3×3 Max Effort
we are only doing 3 sets today

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compare to 6.24.10

As many rounds as possible in 20 Minutes of:
21 Box Jumps 24"/20"
15 Deadlifts 135/95
9 Push Jerks, 135/95

Post rounds and Rx to comments.

CrossFit Moving Crew

Save travels to Sam H and Nick K who will both be (independently) visiting Singapore

Happy Birthday, Peter H!

New Top 3 500m Row male and Female times:

MEN:
1. Coach Nick P: 1:28.3
2. Bjorn B: 1:31.0
3. Ryan P: 1:31.9

WOMEN:
1. Katie M: 1:39.5
2. Charlotte K 1:47.8
3. Meghan R 1:59.2
(4. Bethany B 1:59.5)

Gauntlet Dropped.

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We've got 2 upcoming Foundations cycles. One of which will be our first ever AM cycle!

July Evening Cycle
Dates: 7/14-8/9
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

July Morning Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

3-3-3
(5/8) Sets Across

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compare to 6.26.10

3 attempts at:
500m Row

Post times to comments.

David M and Ariel K

World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman,  CrossFit Founder

Happy Birthday to CFSBK's first member, Jamie D!
Since day one Jamie has been a very influential force in keeping this entire project moving forward. CFSBK definitely wouldn't be where it is without him. Thank you, Jamie for your encouraging words and friendship!

Andy H, Juliana A, Sameer P and Dan R have all signed up for the next Subway Series event at CrossFit Queens on 7/10.  This workout will benchmark your 5K Run.  Lets start signing up and represent SBK!!

Welcome Foundations Cycle 26 starting tonight!

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