Max Rounds in 15 Minutes of:
10 Pull-Ups
15 Burpees
20 Double Unders

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Accessory Work
Rotator Cuff Circuit 1

Our resident CrossFit Mommy, Charlotte

Inside the NYPD: Highway Patrol

5 Rounds of:
7 sets of the complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

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compare to 11.19.08

Accessory Work
Mobility Work

Dutch Lowy's Training Seminar Attendees

NYC Bacon Take Down Flavor Pill

Sarah tracks her progress

Classes have been canceled today for Dutch Lowy's Training Seminar.  Remember that we're going to have two L1 classes tomorrow morning.  If possible, we'd like to get the newer folks coming to the 10am class and the intermediate L1 athletes showing up to the 11am class. 
Enjoy the day off and go do something outdoors!

Brian classes up Intensity

From our own Steph P:
"I'm doing the NYC Triathlon (Olympic distance tri – 1 mile swim, 24 mile bike, 3.1 mile run) as part of Team Fox, Michael J. Fox's foundation for Parkinson's research to raise money and awareness.

My fundraising page is here
I've received so much support already that I have increased my fundraising goal to $3200."

Please support Steph as she takes on this great cause and challenging event!

5 Rounds for time of:
5 Power Cleans, 155lbs
10 Pull-ups

Accessory Work
Rotator Cuff Prehab 1
Mobility Focus

Adductor prep before the WOD

Remember, no classes this Saturday for Dutch Lowy's Training Seminar.  We will have two L1 classes on Sunday to compensate for the exceptionally large groups we've had lately.

Here is a nice email I got recently:
David,
I was up there are trained with y’all during Thanksgiving time of last year. Anyway I wore my SBK Crossfit Shirt to a cert down here in florida last month. Everyone loved it. EVERYONE!
Just figured I would pass on the love.
Joseph Phelan

Defranco's Gym Training Montage You Tube
Defranco's Training