5 Rounds for time of:
12 Pull-Ups
6 Thrusters, 135/95

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Accessory Work
Foam Roll

CrossFit 101 Seminar

Happy (belated) Birthdays Jess F and Christian D

5-5-5-5-5

All pulls taken from a dead start.

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Compare to 6.27.09

Accessory Work
Strict Ring Dips 3×5-10
WU: 15-10-5 Reps NFT of:
Knees to Elbows
Knees to Elbows Push-Ups
Empty Barbell Cleans

Emily B holds it down at New Haven

Thanks to Keith, Sam and Jessica at CrossFit Virtuosity and all the coaches and members of South Brooklyn for making yesterday's CrossFit 101 a huge success!

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How to Strengthen Flat Feet Mark's Daily Apple
Barefoot Running through Central Park NY Times Video

Bjorn to Power Clean

CrossFit 101 today!
CrossFit South Brooklyn and CrossFit Virtuosity are cohosting a lecture and Q&A with CrossFit's founder, Greg Glassman.  Come learn more about the background and rational behind our fitness philosophy as well as candid insights into the past, present and future of the movement.   The lecture will be followed by an optional WOD as well as a beer social for everyone involved. 

Location
The Brooklyn Barbell Club

Itinerary 
9:00am Doors, Coffee
10:00am Q&A Session
1:30pm CrossFit Workout
2:00pm Beer Social

See you there!

There are no classes at CFSBK today

Dave Mak gets some well deserved rest

There are NO CLASSES tomorrow, Saturday 10/10

Who is in for the CrossFit 101 with Greg Glassman tomorrow?

CrossFit South Brooklyn in US News and World Report
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Coach Glassman, Pt 1 Preview CF Journal
Coach Glassman, Pt 2 Preview CF Journal

3 Attempts of:
30 Kettlebell Swings, 2 Pood
Run 400m

Rest as needed between rounds
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Accessory Work
Hip Mobility

Fight Gone Tamson!

Happy Birthday, Ryan P!

Great work, Team CODA on yesterdays Fight Gone Belated!