Josh L. & Portia chillin' like villains post-Murph

Bon Voyage to fearless leader David O and Mike R. who are heading to Ecuador for the next two weeks!

Hey Mon, Time to go to Work!

We are back on our regular class schedule today! 6a & 7a, 5p, 6p and On-Ramp and Foundations are all on! 

I Missed Murph and All I Got was this Awesome T-Shirt

If you weren't able to make it in for Murph this weekend don't fret you can still get one of our limited edition Murph T-shirts!  It's the perfect t-shirt for making up Murph on your own.  We've got ladies cuts and all sizes are still in stock!

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What was the highlight of your weekend?
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Regional Update 1.1 Crossfit
Regional Update 1.2 Crossfit
8 Reasons to Why People Drink Soda and 16 Reasons to Stop Drinking it EMed Expert

Congratulations to Sarah H for earning the coveted CFSBK Skull and Crossbones Hoodie for her
Ragnar Relay planning and overall spectacularness

Thank You!
Yesterday's "Murph Day" was one of our biggest and best to date.  Great work to everyone who participated, especially if it was your first, "Murph".  A special thank you goes out to the following folks:

Coaches Shane and Noah for organizing the event
Dave B for Taking Pictures
Mel L and Andrew C for grilling
Michele K for organizing and dishing out the food
Jim R for letting us borrow his grill
Coach's Nick and Jess for helping out with organizing folks and food prep
Coach Fox and Quist Industries for hooking up the sweet T-Shirts
Everyone who brought food, encouraged their fellow CrossFitters and cleaned up afterwards

Have a great holiday today, we'll see you tomorrow!

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time, Rx and experience to comments.
compare to 5.31.10

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
To read more about "Murph" click here.

Memorial Day
Memorial Day is a special holiday where we honor and remember the men and women who died while serving our military.  Today's workout was one of Michael Murphy's favorite WODs which he called "Body Armor".  Each year we come together to do this workout and celebrate those who have given the ultimate sacrafice for our country as well as recognizing those still with us who continue to serve.  CFSBK would especially like to thank members from our gym who serve in the armed forces and related fields.  Your efforts are appreciated and respected, this workout is for you!

The gym will open at 10:30AM and we will be starting the first heat of folks exactly at 11am.   We'll be starting new heats of up to 20 people on the half hour and recommend that you arrive 15 minutes early for whichever heat you'd like so that you can warm-up and do any movement prep you'd like.  

There will be a number of movement and scaling options available so whatever your level of fitness is we'll find the appropriate challenge.

The BBQ itself will start at 1PM. If you can, please bring a side dish or some beverages so that everyone can eat their fill.

Hope to see you all today!
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Remember that on the actual Memorial Day (tomorrow) CFSBK will be closed. Please enjoy the day off with friends and family, we'll be sure to do the same!

3×10
Add 2-5lbs from your previous exposure

Post loads to comments.
(e7/8) compare to 5.22.11

6x100m Sprint
The work to rest ratio on these is 1:4

Post times to comments.

David F about to bungie jump off the Navajo Bridge at the Grand Canyon – 470 ft down

Murph Reminders!
Remember that Sunday is our 4th Annual Memorial Day Murph!  The event will officially begin at 11am and go until about 3pm. 

The gym will open at 10:30AM and we will be starting the first heat of folks exactly at 11am.   We'll be starting new heats of up to 20 people on the half hour and recommend that you arrive 15 minutes early for whichever heat you'd like so that you can warm-up and do any movement prep you'd like.  

There will be a number of movement and scaling options available so whatever your level of fitness is we'll find the appropriate challenge.  Everyone is encouraged to participate, spectate but please, don't player hate.

Sunday is expected to be a warm one so please hydrate Saturday (with something other than alcohol) and make sure you hydrate before, during and after the workout (again, with something other than alcohol).

The BBQ itself will start at 1PM.  If you're bringing a side dish and/or delicious beverages please email Shane at Shane(AT)Crossfitsouthbrooklyn.com if you have not yet. 

We could also use one more grill.  If you have one you can donate to the cause that would be greatly appreciated! 

Bring your family, bring friends we hope to see you Sunday!

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Unexpected Gardens and the Charm of a Quiet Revolution Nourished

The 2011 Memorial Day Murph Tee Shirt! Available Sunday!

CFSBK Closed on Memorial Day (Monday the 30th)
After our "Muprh Day" event on Sunday the staff at CFSBK is going to kick up their heels, drink a few beers and take the day off on Monday.  We hope you all enjoy the nice weather and get to catch up with friends and family on your day off.  We'll see you on Tuesday when we'll resume normal programming.

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