3-3-3-3-3
(E1/4) L1 Sets Across L2 Max Effort

Post Loads to comments.

For Time:
42 Double-Unders
21 Dumbbell Thrusters
30 Double-Unders
15 Dumbbell Thrusters
18 Double-Unders
9 Dumbbell Thrusters
9 Double-Unders
6 Dumbbell Thrusters

DB's are 40lbs for men and 25lbs for women.

Post Rx and time to comments.

Nino D sets up a Deadlift

Front Squat Good/Bad Bi Panel CrossFit

Remember that there is no CrossFit Group class today at 10am.  Classes at 8am, 9am, 11am and 12pm are on as usual.

Yoon, Xuan Mai and Jeremy will be building two Olympic Lifting platforms today after classes.  Get stoked!

Our Volusion Store now accepts American Express.  If you'd like to change your credit card please log on to the store and choose the "Edit Credit/Debit Card" option under "My Account".

___________________
Paleontologists: "We've Been Looking At Dinosaurs Upside Down The Onion

Paulie S and Rip

Here are the following three movements for our upcoming cycle!
Squat Variant: Front Squat
Pull: Power Snatch
Upper Body: Push Jerk
Skill: Back Lever

Please note that we'll be holding three classes (Foundations, Strength and Brooklyn Tri Club) on Mondays at 8pm and will need the entire gym floor.

Check out Gabrus on CrossFit Football!

8 Rounds of:
Row 1:00
Rest 1:00
You are only allowed 20 strokes per work interval

Post meters covered in each interval to comments.
suggested back off week

Skill work
Handstand Walking

Heats 1 and 2 from last night's 7pm class

This Friday the Zombie Combat Club will be shooting a promotional trailer for their new book at CFSBK.  We advised the ZCC on how to stay fit during the zombie apocalypse.

Remember that there is no class on Saturday at 10am.  Classes at 8am, 9am, 11am, and 12pm are still on as usual.

Good luck to Christine G as she runs the El Paso Marathon this weekend.

_____________________
via CrossFit.com Epigenetics PBS
Sport Acrobatics, The 5 Disciplines Glumbert

For Time:
50 Pull-ups
50 Push-Ups
50 Sit-Ups
50 Squats

Post time and Rx to comments.
suggested back-off week

Skill Work
Push Jerk review and practice

"Who wants to fight Shawn?"

Here are some insights into yesterday's Rest Day question from the September 2003 free issue of The CrossFit Journal.  If you like this article and one's like it, check out the thick green binder in the library.  It's got tons of CrossFit Journal articles from 2002-2004.  No reading in the bathroom!

Thank you to Jamie D for helping clean and paint the bathrooms yesterday.  We've got some temporary "shelving" in there for you to put your stuff on while you change as well. 
Please post to comments what else you'd like to see in the bathrooms.

Turkish Get Up

Due to an ongoing event at SBK, Saturday's 10am CrossFit Group class will be canceled on 3/6, 3/13, 3/20 and 3/27.  Classes at 8am, 9am, 11am and 12p as well as the teaser are on as usual.  We will resume 10am group classes April 3rd.

Check out our local Lululemon Athletica's CrossFit South Brooklyn window display up all this month!  Whitney, Christina Jessy and Sam did an amazing job representing us! Don't forget to stop in and say hello.

What do "Angie", "Cindy", "Chelsea" and "Barbara" all have in common?  How are they different workouts?
_____________________
"Pain should be viewed as a disease"  BBC