5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps

Post loads and rounds to comments.

Assistance Work
Strict Pull or Chin-Ups, 3×8-12
add weight if necessary

Jessica F

CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!

Times:
Mondays and Wednesdays from 8:00pm-9:15pm

Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

5-5-5-5-5
L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 11.21.09

Warm-Up
3 Rounds NFT of:
4 FWD/BCK Overhead DB Lunges, Each Leg
10 Knees to Elbows or Toes to Bars
20 30 or 40 Double Unders

Setting up the Catch before the Rowing and DB Thruster Couplet

Our first Mobility and Recovery Intensive sold out fast.  If you're interested in preregistering for the next one, please email Christian(at)CrossFitSouthBrooklyn.com. Please include what days/times would work best for you.

Welcome Joe P, Rickke and Dom!
_____________________
"Core" Stability Mark Rippetoe
Measuring Hip Internal Rotation Eric Cressey

Brandy from CrossFit Queens at CFSBK

Where did you spend your Thanksgiving?
________________________
Reflexive Lifting Dragon Door
Rest and Recovery Posts Round Up CrossFit Invictus

5 Attempts of:
Spring 200m

Rest as needed between efforts

Post times to comments.
compare to 8.16.09

Warm-Ups
400m Jog with mobility drills every 100m.

Today's workout will be held at 9:00am at the Red Hook Track. The closest subway stop is the Smith and 9th stop (G/F) however if anyone would like to carpool from the Lyceum, please post to comments before 8am.

Gabrus goes 5×5

CrossFit South Brooklyn is thankful for all the love and support we've experienced from our members and extended family.  Have a save and happy holiday, everyone.

5 Rounds For Time of:
15 Mid Hang Power Cleans 135/95
15 Wall Ball Shots  20/14

Post time and weights to comments.
compare to 4.27.09

Athletes without a technically developed and consistent Clean (L1 Athletes) will practice the movement during the barbell warm-up section of today's training day and perform the following workout for time:

5 Rounds For Time of:
15 Dumbbell Hang Power Cleans
15 Dumbbell Thrusters

Exposing an underdeveloped complex motor pattern to intensity, especially in a conditioning setting will be counter productive to your development in the lift.  Trust us, we love you.

Warm-Up
Clean Technique Complexes

Jacinto gets his bearings

TURKEYFIT ALERT !!!

Due to the large 5m going on in Prospect tomorrow, we'll be meeting at Red Hook Track at 9am. (MapQuest)
It's less than 2 miles from CFSBK. The closest train would be the G or F to Smith and 9th. Good opportunity for those interested in trying a small dose of barefoot running in a "safe" environment.

If folks who are gonna drive and can haul a few people from the Lyceum please post to comments and email Christian(at)CrossFitSouthBrooklyn.com. We can have a central meet up at 8:40. Jess and I can take 3 people