30-20-10 Reps of:
Box Jumps
Burpees
Knee to Elbows

Coach Allison watches over the first heat.

Max Rounds in 10 Minutes of:
10 Thrusters   a. 30 lbs   b. 20 lbs
10 KB Swings  a. 40 lbs   b 12 kgs
10 Double Unders  a. 10 doubles  b. 100 singles

"Welcome to CrossFit South Brooklyn"

Back Squat
5-5-5-5-5

Additional Training:
Dumbbell Muscle Snatch, OHS descent, Sotts Press, OHS ascent
Completion of the complex on each arm counts as one rep. Max Reps in 8 minutes.

Jeremy goes Heavy.

Planning ahead is key to success is most any en devour, especially nutrition. With that in mind, I’m going to share a method I use for keeping tasty veggies on hand for those short-on-time meals.

Step 1
Go to your local green market and pick up some Broccoli and Brussels Sprouts. Purchase some high quality olive oil and fresh seasonings if you’re not already stocked up.

Step 2
Wash your veggies! Prepare the sprouts by peeling off the outermost layer and cutting off the hard stem at their base. Cut the remaining sprout into halves or quarters and set them aside. Now cut up your broccoli into bite sized pieces, I always cut up the stem and use it as well.

Step 3
Preheat your oven to 425 degrees. Coat the bottom of a sheet pan with olive oil and spread your veggies out on it. Spray some more olive oil directly on your veggies and garnish as you wish. I simply use ground pepper. (Don’t tell Dr. G I add the pepper before i cook it.)

Step 4
Cook your veggies for 8-12 minutes, I like them on the slightly burnt side. (I don’t like myself on the slightly burnt side however. Use an oven mit!) When you’re done simply store them in your fridge in an air tight container.

They’re great as a side dish, in omelets or just as a snack!

Viola!

OR you can go and pick up one of these:

Yes, that’s a pizza.

"Fran"
21-15-9 reps for time of:
Thrusters 95#’s
Pull-Ups

Thrusters can easily be scaled by decreasing the load on the bar. Some modified weights we used today included 75lbs, 45lbs, and 15lbs.  It is in the athlete’s best interest to choose a weight that he or she can manage with good form.  Technique, Consistency Then Intensity.

Heat 1 of 3 from today’s "Fran" workout.