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

Ladies and Gentleman, Jim Ryan!

Happy Birthday Avi!!

Memorial Day Murph!!

This Monday, May 31st beginning at 11 AM we'll be doing our 3rd Annual Memorial Day Murph!!

Who/What is Murph?!

Murph is a Hero workout named in honor of Lt. Michael Murphy a Navy
SEAL killed in combat in operations in Afghanistan on June 8th, 2005. 
This workout was one of his favorites and is done to honor his memory
and the memory of fallen LEO/MIL personnel both inside and outside the
CrossFit community.

The workout is as follows:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Schedule

We'll be starting the event promptly at 11am with a short group warm-up
and then kicking off the 1st heat at approximately 11:30.  Heats will
begin every 20 minutes with the final heat beginning at approximately
1:10.  Those of you coming to later heats are encouraged to arrive
early enough to warm-up on your own prior to starting the workout.

There will be NO group classes Monday. 

Scaling Options
Sound daunting? Don't fret, there
will be a number of different scaling options and movement
substitutions available.  Due to the high volume of pull-ups involved
in this workout we will be recommending athletes unable to fire off
high volumes of pull-ups in a band or unassisted opt for KB Swings
instead.  For those wishing to scale up we have a couple of weight
vests, feel free to bring your own. 

Mmmm…Food
This year we'll be firing up the grill and
providing burgers, hot dogs and beer.  You are encouraged to BYOB and
BYOMeat because hey, the more the merrier!  We're in need of an
assortment of side dishes and an additional couple of grills to help
keep folks fed so if you can bring a dish in or have a grill to
contribute please contact Chris Fox (ChristianATcrossfitsouthbrooklynDOTcom)  by Sunday.  This will be our first big shindig at 597 Degraw so come on out, bring your friends and family! 

8 Alternating Rounds of 45 sec work/15 sec rest of: 

This workout will be done in pairs with partners switching stations each work interval.

Post time and Rx to comments.

But first….

Weighted Chin-Ups
3×3

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(E3/4) L1 Sets Across/L2 Max Effort
compare to 5.20.10

40 and Fabulous! Happy Birthday Paulie T-Shirts!!

Fixing the Kettlebell Swing w/ Jeff Martone CrossFit

Coach Laurel during her amazing performance at this weekend's NEQ

55.5" Box Jump (G7 Crossfit)