3-3-3-3
Advanced

4×3
Novice
(E1/4) Spinal Flexion will constitiute a missed rep, choose loads accordingly

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Compare to 1.3.11

AMRAP 12 Minutes
5 Knees to Elbows (or 10 Sit Ups)
10 Reverse Lunges ea
20 Double Unders

Post rounds and RX to comments.

Steph P. during Sectionals WOD #2

Congratulations to David Byrd on hitting 405×10 on his BSQ!

Welcome Back David and Margie who are back from working on Northeast Regionals in Boston!

Happy Birthday, Michele K!

The Total Cometh

Coach Jeremy's Strength Intensives are coming to an end and you know what that means…..The Total!  The Total is next Wednesday, June 29th and starts at 6pm!  Come watch in amazement as this cycle's participants fight for new PRs in the Squat, Press and Deadlift!

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Northeast Regional Day 2 Video CrossFit
Deadlift Prep Part 1 and Part 2 Mobility WOD
Knee to Elbows with Kip Gymnastics WOD
Bendikt Magnusson DLs 575 for 22 Reps Youtube

For time:
Run 1 Mile
Row 2K
Run 1 Mile

Post total time and three splits to comments.
Compare to 10.10.10

They're coming to get you!

Happy Father's Day

We are incredibly proud of having so many families train at our box.  We want to wish all of the great dads in our community a Happy Father's Day!!

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The athletic 'Bucket List': What sport/activity/event have you never tried but want to?
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Rob Orlando Win's Day 1 Event  CrossFIt
What Happens to Your Body After You Drink Soda Yahoo.com
Dietician's are buying Coke's Line Alliance for Natural Health

5×2
(E 2/8) Tempo Squats-22X (2s down, 2s hold, explode up. Heels may leave ground, try to jump)
40-50% of your triple weight from e1/8
Rest no more than 2 minutes between sets

Post loads to comments.
Compare to 6.15.11

For Time
1,2,3,4,5,6,7,8,9,10 reps of
Push Ups
Sprint 100m
(1 pup+100m, 2 pups+100m, etc…)
Please read or review Push-ups 101

Post time and RX to comments.

Cloyde locks out

Undead Jazz Festival at CFSBK

Next Saturday, June 25th from 8pm-3am CFSBK will be one of the hosts for the 2011 Undead Jazz Festival. Founded in June 2010 the Undead Jazzfest is new kind of festival, bringing together an incredible array of artists from the new jazz and improvised music community currently exploding in New York City.  With no headliners, affordable tickets, unorthodox venues and no drink minimums, the Undead Jazzfest aims to shake the public perception of what jazz can be today, celebrating the incredible music being made in a setting that is inviting to both the veterans and curious new fans.

For more information and to get tickets, click here.

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Calisthenic Kingz USA Youtube
Ido Portal, Israel Youtube
Urban Free Flow, France Youtube
Ginastica Natural, Brazil Youtube

Ryan P's Front Squat Face

Off-Peak Hour Strength Cycle

We're scouting out potential times for a new Strength Intensive with Coach Jeremy.  Possible times include:

Monday & Wednesday 6:30-8a
Monday & Wednesday 11:30 or 12 to 1 or 1:30p
Monday & Wednesday 6p-7:30p
Thursday & Saturday 10am-11:30a

Post which cycles you'd be interested in to comments. 

O-lifting Competition in Connecticut

The Connecticut Open Weightlifting Meet is scheduled for Sunday, Aug 7th in Stamford, CT.  If you've dreamt of donning a singlet, stepping onto a platform and seeing how much you can Clean and Snatch this is a perfect first shot!  You can find more information and register for the event here.  Registration closes July 20th.

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What brought you to New York?  For the NY natives, would you ever consider moving?
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Nation Down to Last One Hundred Grown-Ups The Onion
Are We Built to Run Barefoot? NY Times
Amazing Video of the Milky Way Vimeo

Jerk
3-3-3-3
Find a 3 RM
 
Novice: 4×3
Sets Across
Athletes can Push Jerk or Split Jerk.

Post loads to comments.
Compare to 12.16.10

21-15-9 Reps for Time of:
Pull Ups
Burpees

Consider scaling this up with a weighted vest and/or chest to bar pull-ups

Post RX and time to comments.
Compare to 11.23.10

Photo Courtesy of David Byrd

Good Luck to David and Margie

Coaches David and Margie departed this afternoon for the Northeast Regionals being held in Boston, MA this weekend.  They are part of the organizing and planning committee making the event happen.  It's a ton of work and a lot of moving pieces and we hope it all goes off without a hitch!  Good luck guys.
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5 Barbell Rules Crossfit Lisbeth
Healthy Eating is Too Expensive CAVEMomma
Natural Bug Repellant Mark's Daily Apple
Top 10 Foods I Couldn't Live Without Mark's Daily Apple