Complete as many rounds in 20 minutes as you can of:

15 Pull-ups

30 Push-ups

45 Squats

Post rounds to comments.

We will be meeting in St. Mary's Playground (click "map it") tonight at 6:45pm. The park is located about 2 blocks from the Smith and 9th Street subway station (F/G) on Smith Street between Nelson and Luquer.  Parking is usually available right next to the park.  The matted floor can get a little dirty so bring a towel if you'd like to stay clean.

St. Mary's is where CFSBK planted its roots.



Mike and John C.

EAST COAST GAMES CFT VIDEO (See Jeremy's 520 Deadlift)
YOUR PRIMAL BLUEPRINT (Good Read)
For Jeremy, Jacinto and Allison
Shotokan- The Art of War

"Although it may sound strange, we humans "eat" the sun as a nutrient.  Just as plants use sunlight to produce energy, the action of sunlight on our skin produces the "sunshine vitamin," natural vitamin D. The health benefits of this miraculous vitamin are legion, including building and strengthening bones, regulating calcium metabolism, influencing our mood, alleviating depression, boosting metabolism, and, amazingly enough, preventing the growth of cancers of the breast, colon, and prostate and even malignant melanoma"
–Dr. Micheal and Mary Eades
Protein Power Lifeplan

Take a pass on sunblock this summer and enjoy the natural relashionship between yourself and the primary catalyst of all life on earth, the Sun.  Ween in some sun-time everyday, if you're fair skinned a couple minutes may be enough at first. Remember to NEVER burn, this is your body's natural mechanism for saying "too much sun!" Better to cover up a little or find some shade than slop on some questionable sunblock and try to override what your skin is telling you.

Welcome Steve!

Vitamin D Council
How the media disses low-carb diets pt. 1
How the media disses low-carb diets pt. 2

3 Rounds For Time of:
Run 400m
21 Kettlebell Swings  1.5 Pood
12 Pull-Ups

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Remember that we are combining the Beginner and Group classes today and meeting at HARMONY PARK in Prospect Park at 6:45pm

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A couple more shots from the challenge:

Jeremy Rows 1K

David is not enjoying these SDHPs

CHECK OUT THESE BADASS SHIRTS JOHN C. MADE FOR US!!!

3-3-3-3-3

Post Loads to Comments.

MONDAY AND WEDNESDAY GROUP AND BEGINNER CLASSES WILL BE HELD AT HARMONY PARK IN PROSPECT PARK.  WE ARE COMBINING BOTH CLASSES AND WILL MEET AT 6:45PM.
The Lyceum is hosting the International Brooklyn Film Festival and kicked us out on our butts.  Please don't hesitate to contact me if you've got any questions.

Jeremy and I had a great time at the East coast Challenge this weekend.  The events included a CrossFit Total, 5K Run, and a hopper WOD which was:
Row 1000m
Then 5 Rounds of:
21 Sumo Deadlift High Pulls (95lbs.)
15 Burpees
9 Thrusters (95lbs.)

There was a 20 minute cap on this workout. Not one competitor finished all 5 rounds.

MVI_0340.AVI

325lb Deadlift (sideways)

Heat 3 takes on the Hopper

Jeremy Fisher had the highest CFT of ANY competitor at 1080.

More CFT

"Firefighter Fran"

New friend to CFSBK, "Spider Chick"

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. We've used this in 3 and 5 round versions. The
stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of
"rotate," the athlete/s must move to next station immediately for good
score. One point is given for each rep, except on the rower where each
calorie is one point.

Setting Up.