3 Rounds For Time of:
25 Box Jumps 26"
25 Dumbbell Burpees 20lbs.
25 (r1) Sandbag Jump Squats (r2) Jump Squats (r3) Squats

Just a few more days to sign up for the beginners program!! Please email David@CrossFitSouthBrooklyn.com for more information or to sign up.

John, Michele, Clesier and Erik on burpees

Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and finally, the last 8
intervals are squats. There is no rest between exercises.

Score equals max repetitions of all exercises.

Saturday Morning Group Class

CrossFit Total
3 attempts at 1RM Back Squat, Press and Deadlift.

Your CFT is the sum of your best cleared lift on each movement. Competition standards and procedure were enforced by the coaches to ensure valid scores. The CFT is an extremely valuable metric by which our athletes can gauge their functional strength.

Congrats to Jeremy on a CFT of 1075

CFSBK will be rolling out our first "CrossFit Foundations" class starting on Sunday, February 10th.  The program will focus on learning the fundamental movements while developing some baseline strength and conditioning.  Each block will consist of 6 classes held on Sundays at 11am.  Students are expected to attend every class and must purchase all 6 sessions within the registration period.  If you’re new to CrossFit or just want to refine your technique this would be much more appropriate than jumping into the group classes. 

Establishing a solid foundation is essential for success in CrossFit.  Each class will include movement analysis and practice as well as some general strength and conditioning specific to the lesson. By the end of the 6 week period students will have established the physical competence to enter group classes so that they can gradually amp up the intensity.

Registration Period:  January 28th –  February 7th
Cost: 180$ @ 30$ per class
Class Dates: 2/10, 2/17, 2/24, 3/2, 3/9, 3/23
When: Every Sunday at 11am (classes are 1 hour in length)

To sign up or if you have any questions please contact David at: David@CrossFitSouthBrooklyn.com

Current CFSBK athletes who sign a friend up will receive 1 week of comped classes!

"Fran"

21-15-9 Reps of:
95 lb. Thrusters
Pull-Ups

We will be doing the CrossFit Total on Wednesday. Rest up for the meet.

Heat 1: Charmel, Kevin, Margie, Jeremy and Yoon