In this version of Christine, athletes will work in teams of 3.  Athletes will go for max reps in 1 minute at each station.  After the completion of all three stations there will be 1 minute of rest.  This cycle will repeated for a total of 3 rounds.  The stations are:
1. Row (for calories)
2. Deadlift (135#/65#)
3. Box Jumps

Post individual & team reps to comments.

Accessory Work:
When was the last time you worked an L-sit or Ring Support?  Don't remember?  Well, bust out the parallettes and/or grab a set of rings.  Hit 2 or 3 minutes (cumulative) in an L-sit or Ring Support. 

Where Brooklyn at?

Great work guys!! Good luck on Sunday!

Affliate Cup Friday Overall Results

Represent.

The Crossfit South Brooklyn Affiliate Cup Team is:

Juliana Agudelo
Brandy Monge
Dan Reshef
Charmel Rogers
Nicole Shannon
Anne Williams

We couldn't ask for a better crew to be in Aromas representing SBK today! Go team, go!

Crossfit South Brooklyn's very good friend Gillian Mounsey will be competing in the individual competition.  Go get 'em Gillian! 

REMINDER: Level 1 & 2 Classes run as scheduled this weekend. There will be NO free Teaser Class this weekend.

Now that the events of Day 1 of the 2009 Crossfit Games have been announced, which event do you think you'd do best at?  Which would you lose sleep over?

The More You Know….
2009 Crossfit Games Official Site
2009 Crossfit Games Affiliate Cup Site
Crossfit Games on Twitter

5-5-5-5-5

Post loads to comments.
compare to 5.16.09

Accessory Work
3 Rounds NFT
12 Ring Rows
12 OH PVC Lunges, each Leg
1:20 Plank

Perform the A/W with a small team.  If someone has to rest during the plank the clock stops while everyone else stays up waiting for their partner to come back in before time can start again. If your team completes the first 1:20 unbroken, add :30.

CF San Antonio Represents at SBK

Remember there is no Teaser class this weekend as many of us will be in Aromas competing in the Affiliate Cup at the CrossFit Games.  We'll keep everyone updated as much as we can.

Happy Birthday, Stephanie!
T-Minus 5 Weeks until Charlotte gives birth to the fittest baby known to man!

Audio Slide Show: Quacks and Cures BBC

For time:
50 Double Unders
30 Body Weight Bench Presses
50 Doubles Unders
20 Body Weight Bench Presses
50 Double Unders
10 Body Weight Bench Presses
50 Double Unders

Post time to comments.

Accessory Work
10 Minutes of independent Double Under Practice if you can't perform them
Foam Roll for 5 Minutes Post WOD if you can

Post Workout

Remember there is NO TEASER this Saturday.

Check out our own, Sameer P tonight at Water Front Wednesdays!

Cressey Performance Foam Roller Series
Self Myofascial Release Techniques on the Foam Roller Perform Better
Do you Foam Roll?

Raise your hands if you like Kettlebell Swings. Sorry, Sam and John.

Tushar will be hosting a CrossFit Movie Screening at his apartment on Saturday, August 1st after classes. Please post to comments if you're interested in coming.  It will be an informal potluck, Paleo snacks and beer would be appreciated.

The CrossFit Games are only 4 days away.  Who are your picks to win?