Established 2007
4 Attempts of:
200m Run
Rest as needed between attempts
Accessory Work
WU: 4 Rounds NFT
5 Strict Pull-ups, C2B or Ring Rows
10 Russian Lunges
:15 L-Sit Hold
Foam Rollers are your friend, trust us.
Congratulations to Dan R. for earning the South Brooklyn Hoodie for his contributions to the blog and program with his photography.
5-5-5-5-5
Every Saturday at 11:15 we hold a free Teaser class for folks who want to get a taste of our Coaches, Training Philosophy and Community.
Fight Gone Bad IV is just over a month away. To kick start your fund raising, you can link friends and family to our Team Page which has an overview of the event, media from last year and a link to your athlete profile where they can make donations. There is also a tab on your athlete profile which will let you post it to Facebook directly. Remember, top fund raiser earns our coveted (and not for sale) SBK Hoodie.
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Find CF South Brooklyn on Facebook
Overhead Squatting Safely CrossFit
10 Rounds for time of
12 Pull-ups
12 Wall Ball Shots
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Accessory Work
Foam Roll
Aimee pulls heavy
The Photo Set from our recent Level 1 Cert is now up. Enjoy!
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More strong women:
Annie Cleans Heavy CrossFit
Eva Jerks Heavy CrossFit
Nicole goes for a Total CrossFit
3-3-3-3-3
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Accessory Work
WU: 5 Rounds NFT of
12 Partner Medball Tosses
6 Knees to Elbows
Jillian's Kipping Pull-up
New Max Effort Cycle
Today kicks off our next Max Effort Black Blox (MEBB) strength cycle. We will be rotating the following movements and rep schemes:
Total Body: Clean 5×3, 5×3, 5×1
Lower Body: Overhead Squat 5×5, 5×3, 5×1
Upper Body: Press: 5×5, 5×3, 5×1
Athletes with insufficient mobility for the OHS will be encouraged to MEBB a high bar squat and skip accessory work on those days to work on their range of motion.
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Congratulations to Peter H. for getting his first pull-up on his home made pull-up bar in Wisconsin! Let's make it official on the SBK thick bar when you get back.
Congratulations to Felix for winning the naming competition on Muscle Driver. Thanks to Felix's suggestion, their interval timer will now be known as "Clock Gone Bad". The prize for naming it is one free timer!
Vincent recently trained at GridIronNYC, we're all interested to hear about his experiences.
Brian's suggestion for the next Beyond the Box field trip: Slip and Fly