3×5 or 5×1
(E8/8) Sets Across or Max Effort

Feel free to opt out of squatting today if you're feeling beat up from, "Murph". We'll extend the scheduled squat exposures to next Saturday, or you can make it up during the back off week. If you're not backsquatting today, we suggest you do 5×5 Hip Extensions with weight as needed on the GHD then DIY Foam Roll.

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compare to 5.29.10

For Time:
50-40-30-20-10
Calories on the Rower
Sit-Ups

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Check Out our Affiliate team doing Chest to Bar Pull-ups at the NEQ

Happy Birthday, CrossFit Kid, Dharma F!

Adrian Y's current location on DENALI: Latitude:63.06973, Longitude:-151.07349. That's roughly 14,200 feet.

Only one slot left for June's Foundations Cycle. Get it!

Men's Competition from the North East Qualifier CrossFit Journal Preview

Day 2 of the June Paleo challenge is here.  Have you stocked your kitchen with Paleo-friendly supplies?  What are some of your staple at-home foods?
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Does Massage Help after Exercise? NY Times

Jim R puts the final touches on his famous grilled Lamb

How are you feeling after Murph?  Stiff? Sore? Slow? Come on down to Active Recovery tonight at 7pm for a little soft tissue and mobility work to get you back on track.  Coach Fox will get you moving like a normal human again in no time!

June Paleo Challenge!
By popular request, we're doing a Paleo Challenge all through June.  If you'd like to jump on board or are already on board, post to comments what your plans for the challenge are.  Check out the Google Group from our previous challenge.  Go ahead and start a conversation!
Today is Day 1 of 30!


Kick-Asphalt with Lululemon Athletica Brooklyn Run Club
Wednesdays at 7pm and Saturdays at 8:30am
472 Bergen Street
The Lululemon Brooklyn Run Club is kicking off (and asphalt) on Wednesday June 2nd at 7pm. Meet at the store for a 30-40 minute run in Prospect Park with run expert Meghan. All levels welcome! Bring water and a friend (you can leave bags at the store). Can't make Wednesdays? Join Coach Claire M every Saturday at 8:30am. Questions: brooklyn-store(AT)lululemon.com
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The Hard Sell on Salt NY Times

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the
pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or
body armor, wear it. This year's "Murph" is dedicated to all the service men and women who have trained and still train at CrossFit South Brooklyn.

Who is Murph?

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compare to 5.31.09

Mike V pushes the Prower

We're starting to run heats of "Murph" at 11am today and will probably sending folks off every 10-20 minutes or so depending on the volume of people that show up.  Afterward everyone is encouraged to hang out and enjoy a little Memorial Day BBQ, SBK style!

There are no regularly scheduled CrossFit Group Classes today.  Foundations is still on at 8pm.

3-3-3-3-3 or 1-1-1-1-1
(E4/4) Max Effort or Sets Across

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compare to 5.24.10

Accessory Work:
1500m Row
Every 300m drop your split time by :10s.
Athletes must maintain sub 20 S/M stroke rating

I missed you too.

Welcome back David!  Congratulations on helping to make the NEQ a great success!

Happy Belated Birthday Carlos G.!

Remember that tomorrow is our 3rd Annual Memorial Day Murph from 11a to about 3p.  Come out and participate, spectate or even player hate. 
Bring your real family to meet your CF Family. If you haven't yet, RSVP to comments and let us know if you're bringing a side dish for the BBQ.

Receiving the Bar, Coach Burgener Crossfit

3×5
(E7/8) Sets Across

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compare to 5.26.10 or compare to 5.22.10

3 Attempts of:
Run 1/3 Mile
Rest exactly 2 minutes between attempts.

Meditation.

Happy Birthday Coach Laurel!!

Crossfit: Outside the Box at Lululemon Park Slope

Shamless Self Promotion: Coach Shane is teaching "Crossfit: Outside of the Box" at Lululemon Athletica here in Brooklyn (472 Bergen St Btwn. Flatbush & 5th Ave) this Sunday at 11am. Tell your friends as this is the perfect opportunity to check out Crossfit or come in and wow first-timers with your hard-earned skills! Hope to see you and or your friends this Sunday! RSVP: brooklyn-storeATlululemon.com

CFSBK and NYRR!

Jessica's Daily Affirmation YouTube