Advanced 1-1-1-1
or
Novice 4×2

Post loads to comments.
(e 7/7) Compare to 3.9.11

For time:
35 Double Unders
21 Chest-to-Bar Pull Ups
35 Double Unders
15 C2B Pull Ups
35 Double Unders
9 C2B Pull Ups
35 Double Unders

Post time and RX to comments. 

Christine, Armando & Earl repping On-Ramp

We’re Totes running a CrossFit Total on Saturday!

This Saturday we’ll be running the CrossFit Total and giving you a chance to see how your weeks and months of hard work has paid off as well as to lift in solidarity with the SBK team who’ll be competing in the Hybrid Total.  Each athlete will have three attempts to find a new 1-RM at Back Squat, Press and Deadlift.  Because the CFT takes some our Saturday schedule will run in 90-minute blocks as follows:

Block 3: 11-12:30

In order for things to run smoothly we ask that you arrive 15-20 minutes early to warm-up on your own and get ready to start lifting promptly at 8, 9:30 or 11.  For more info, including movement standards on the CFT please read Mark Rippetoe’s article “The CrossFit Total” in preparation for Saturday. 

Team CFSBK at the Hybrid Athletics CrossFit Total
Coach Margie has a big crew of CFSBK athletes heading out to Jersey this Saturday to compete in the Hybrid Athletics CrossFit Total.  The full roster is:

Jess O.
Billy K.
Jim R.
Dave Byrd
Joel W.
Katie M.
and Coaches Margie & Jeremy

We wish them all the best this weekend and will keep you posted on PRs coming back from the event! Goooo team! 

Always Room for One More
We have added 1 slot for Margie’s Tough Tits workshop.  The slot will be first come, first serve.  If you attempted to purchase a slot while it was sold out please email Margie at Margie(AT)crossfitsouthbrooklyn.com so we can get you in for the next cycle. 

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Advanced 2-2-2-2
Novice 4×2 

 
SBK at Rockaway Beach for an Independence Day Surf Session 

 

Advanced Handstand Class, This Thursday!
We’ve stil got a few spots left Ken Haller’s Adanvanced Handstand class happening this Thursday! This is a great chance to further your inversion skills with similarly skilled athletes. Remember that you’ll need a minimum of a :05 freestanding handstand to qualify for this class.  For a class description, current roster and to sign up, click here

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Rahsaan & Coach Fox during Muph

Reminder: The gym is closed today in honor of the holiday.  We will resume our regular class schedule on Tuesday, July 5th at 6am.  We wish you and yours a very happy and safe 4th of July!

Happy Belated Birthday to long-time SBK family member, friend and warrior Jacinto!

Holiday Programming Change and the CrossFit Total
Because we’re closed today our usual Deadlift day will be held on Tuesday keeping us on schedule.  This Saturday we will be running a CrossFit Total in order for us to benchmark our lifts. 

Upcoming Strength Cycle Dates
Still looking for an opportunity to get stronger than you’ve ever been?  Sign up for one of Coach Jeremy’s Strength Cycles today!

July Cycle A  (Novice)
7/11/11 – 9/2/11
Mondays and Wednesdays from 7:00-8:30pm 
and 
Fridays from 6:00-7:30pm
SOLD OUT!

July Cycle B  (Intermediate/Advanced)
7/12/11 – 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm 
and 
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 – 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

 

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How’re you celebrating Independence Day?
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4 Rounds for time of:
12 Pull-Ups
24 Push-Ups
36 Squats
Run 400m

Post time and Rx to comments.
please watch each video demo before coming to class today!

The Boys Are Back In Town!

There is NO ACTIVE RECOVERY today.

Opportunities
By David Osorio

Today’s workout contains 3 calisthenic movements in addition to a run. The advanced version which is posted above contains 288 repetitions in total.  That’s 288 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first push-up look like your 96th?  Will your 144th air squat include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Happy WODing!

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5×2
Tempo: 2-2-X

Add 5-10 lbs to last week. Make sure to remain explosive!
Rest no more than 2 minutes between sets

Post loads to comments.
(e6/8) compare to 6.24.11

For Time:
Row 1000m
50 Box Jumps

There is a 5 Box Jump Penalty every time your stroke rating goes above 30 s/m.  (With the exception of the first :20 of rowing). The goal is to pull hard, as opposed to pulling fast.

Post time and Rx to comments.
Compare to 1.19.11

Strength Cyclers Post Total

Happy Belated Birthday, “Petey Hopps“!

There is NO ACTIVE RECOVERY today.

The Return of “Tough Titsday”!
Ladies, it is time to get your estrogen on. This four part series is geared for beginning lifters who want to develop competency on the four barbell lifts: Squat, Deadlift, Bench Press and Press. We’ll focus on technique, how to establish appropriate warm up and work set weights, as well as the mental aspect of preparing to manage heavy loads. Titsday is a practical class using moderate volume and weight; it should complement your regular CrossFit life.

• This is your chance to dude out in a women’s only environment.
• For beginning lifters who have been out of Foundations at least one month and had some exposure to the movements. Limited to 4 participants.
• Please don’t hesitate to contact Margie with questions.
• Thursdays @ 6pm July 21, July 28, August 4 and August 11.
• Want more? Check out these Testimonials

Click here to register!

Advanced Handstand Class, This Thursday!
We’ve got 6 hand-balancers signed up for the free Advanced Handstand Class with Ken Haller this week.  This is a great chance to further your inversion skills with similarly skilled athletes. Remember that you’ll need a minimum of a :05 freestanding handstand to qualify for this class.  For a class description, current roster and to sign up, click here.

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