30 Pull-ups
50 Thrusters, 45lbs
Row 1000m

Post time to comments.
Compare to "Jackie" 6.20.09

Accessory Work
Barbell Rows
More Ring Inversions!

 Vincent is someone you want on your team.

Alec and Deb's Shoulder Seminar
This weekend's course will include some basic anatomy.  Why not get a head start on the educational process and learn the three bones which comprise the shoulder girdle? This picture identifies the Clavicle, Scapula and Humerus of the right arm.  Here you can see how those same three bones sit on the rib cage.

Try to locate these three bones on yourself:
Your Clavicles are the horizontal bones that sit just below your neck and reach across your chest
Your Humerus is simply your upper arm bone
Your Scapulas are the two "pizza" shaped bones on your upper back

This Seminar is SOLD OUT
Looking forward to seeing everyone that signed up this Sunday, August 2nd from 1:30-4:00pm

Our "SQUAT OFF" with CrossFit NorCal will be held this Saturday!  Athletes will have three attempts to find a 1 rep max on the Barbell Squat.  Both high bar and low bar squats are legal, the athlete must simply break parallel and return to full extension with the bar on their back. We'll be talking about 1RMs and practicing the movement all this week.

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Margie goes Main Site CrossFit.com

Shane gets first crack at the wall

SBK<3BKB
Last Friday, we were invited to one of the First Ascent parties by Brooklyn Boulders owner, Stephen Spaeth.  The parties are their way of thanking members who purchased year-long memberships prior to the facility opening by giving them first access to areas of the gym as they finish.  Even with only one top-roping wall and the bouldering area open for climbing we had an absolute blast and climbed for hours.  The staff and volunteers on hand were super helpful and friendly and the place is just downright BANANAS.   It's like Disney World opening up down the street from you. Please check these guys out, I can foresee countless SBK outings to BKB!
Check out this video from NY1 on BKB
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Remember that Tushar is hosting a CrossFit Movie screening at his house this Saturday at 1pm.  If you'd like to come please send an email to (david(at)crossfitsouthbrooklyn.com)

Deb and Alec's Shoulder Seminar this Sunday from 1:30-4pm is just almost sold out! If you'd like to come please contact me asap.  I've already seen the bound workbooks you're all getting.. it's going to be great!
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Dairy Extends Life of Children BBC
Health Hazards of Regular Jogging BBC

3-3-3-3-3

Each rep will be taken from a dead start

Accessory Work
Ring Inversions
Ring Dip Strength work

Check out Peter's garage gym set up in Wisconsin!  "CrossFit Peter", as it were.

August Foundations is SOLD OUT
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CFSBK promotes KB usage! LiftKettlebells.com
What's new in Python 3.0? Abstruse Goose (for our programmers)

1-1-1-1-1

Post loads to comments
compare to (5×3) 7.18.09 and (5×1) 1.26.09

Accessory Work
For Time
Row 1000m
20 reps, Mid Hang Squat Clean to Thruster 95/65

Congratulations Charlotte and Nick!
Born this morning at 4:41am, 7lbs 4oz. (1/5 Pood)

Good luck to our own Stephanie Paddock running in the NYC Triathlon today!

100 Burpees
125 Kettlebell Swings, 1.5p/1p
150 Box Jumps, 20"

Today's WOD is a partner workout.  You and your partner must complete the work chipper style with only one person working at a time.

Post time, partner and strategy to comments.

Accessory Work
3 Rounds NFT of
16 Partner Med Ball Tosses
6 Strict Pull-ups with a 3 second isometric hold at the top
16 Reverse Partner Sit-up
6 Forward Rolls

Grant's last class before he leaves for Hawaii is on Monday.  Expect a sharp decline in inappropriate comments.  We'll miss you, Grant!

Register for our August Foundations Cycle online here!
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What's My 1 rep Max? Fitness Conduit
CrossFit South Brooklyn is a Max Effort Black Box Gym Fitness Conduit
12 Unusual and Creative Hotels Toxel