Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
Juliana learns to Deadlift
This is what a gym should look like:
Lifting Area
Open Area
Deadlift
5-5-5-5-5
Post loads to comments.
Accessory Work
Dumbbell Complex:
Muscle Snatch
Windmill
Sotts Press
30%x5x3 (% based on 1RM Press)
Stretch Hamstrings or Shoulders with bands.
Happy Birthday to Michele, one of the SBK “originals”!
Updates:
Starting August 1 there will be no more first time drop-ins allowed to Group or Beginner classes. We will designate a specific time for new athletes to come and get a taste of our program. After 2 comped classes all new athletes interested in training at CrossFit South Brooklyn must either complete a cycle of Foundations or sign up for private lessons. After a new athlete completes Foundations they must go to “On-Ramp” classes (new name for Beginner’s classes) before they can be cleared by a coach for the Advanced Group Classes.
We’re still waiting on some paperwork to go through but hopefully within 2 months we will be using MindBody in order to manage members and payments. With MindBody everyone will be able to purchase sessions from the comfort of their own home or sign up for the new monthly packages we’ll roll out in August.
A Thursday Group class will also be launched at the beginning of August.
Is anyone interested in a POSE concentration cycle? We’re just starting to have conversations about putting this together and wanted to see how much interest there was in it.
More pictures added to the SBK Scrapbook located in the top left corner of our page!
Post thoughts to comments.
WOD 7.14.08
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Skill work:
Clean Technique
Stephanie Representing SBK at her Tri
Our shirts are aerodynamic, i swear.
WOD 7.13.08
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Bring a friend to CrossFit!
WOD 7.11.08
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Knee to Elbows
15 Good Mornings 45 lbs
5 Muscle-ups
Post rounds completed to comments.
Bethany, Stephanie and Margie setting up for some L-Sits
CFSBK is approaching its 1 year anniversary.
We’ve come a long way in the time we’ve been around and I’m looking forward to what the future holds for our affiliate. I’ve been so fortunate to work with such an incredible group of people and I just wanted to thank everyone for all of your support of the program and CrossFit in general. I’m currently in the process of quitting my job so that I can make this a full-time gym and better provide for all our athletes. Expect major improvements in member services over the next few months.
What would you like to see in the following year at CFSBK?