Work up to a 2 Min Max Rep Snatch Test
*Athletes can switch hands as needed during the 2 minutes

Post load and reps to comments.
Back Off Week

Annie Ladder

For 15 minutes complete
10 Double unders, 10 situps then
20 Double unders, 20 situps then
30 Double unders,  30 situps then
40 Double unders, 40 sit-ups, etc.

Post rounds and reps to comments.

*Athletes should use this as an opportunity to perfect and refine their Double Under form

Allen E. gives running two thumbs up.

Spring Cleaning: Special Shoe Edition

Spring is in full swing and we'll be doing some cleaning over the next couple of weeks.  In the interest of straightening up we're asking everyone to remove their shoes from the gym between today and next Wednesday, May 11.   Any shoes left will disappear never to be heard from again. Don't fret  we'll re-open the racks for shoe storage next Thursday, May 12. 

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Gymnastics WOD Jump Rope Trilogy: Parts One, Two & Three Gymnastics WOD
Jeff Martone on the Kettlebell Snatch Crossfit
Gary Taubes on Robb Wolf's Paleo Solution Podcast Robb Wolf

Wait, who'd you say I look like?

Be Like Craig.  Sign up for the Strength Cycle.

May Cycle A (novice cycle)
5/9/11 – 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B (advanced cycle)
5/10/11 – 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

To register, click here!

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Would you attend a late afternoon/evening class on the weekend?
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A Guide to Nutritional Off-Roading Whole 9
174,203 Things You Can Do Instead of Watching TV Whole 9
Ukranian Playground Bar Training Wimp.com

Spend 15 minutes at each of the following stations:

A) Row for max meters
B) DIY foam roll/mobility work: band FSQ rack stretch, forearm to instep lunge, LAX into upper trap
C) Find a max thruster

Post loads, meters and experience to comments.
Back Off Week

SBK Fought for the Right to Party at Prom.  And WON!

CF Open Sectionals 2011 is a Wrap!

A huge thanks to all the members of Team SBK who represented CFSBK by participating in 6 incredibly challenging WODs over the last seven weeks and to all the friends, family and fellow members who supported them during their journey.  The last sectionals event was this past Saturday and Team SBK housed it!  Congratulations to Steph P. and Jessica Fox for their 1st and 2nd place finishes at the event!  Thanks to everyone who made the last seven weeks a huge success.  We look forward to next year!

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Real Turkey>>>Tofurkey Foodsize
3 Sisters, 100 Double Unders Youtube
POV of Downhill Bike Race in Chile Vimeo

Barbell Zerches, Sleds and Get-Ups -Oh My!

Post experience to comments.
Back Off Week

Alex does a weighted pull-up. Load= 1 baby Zachary

There is still room left in Coach Jeremy's next Strength Cycle. Hop on it!
May Cycle A (novice cycle)
5/9/11 – 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B (advanced cycle)
5/10/11 – 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

To register, click here!

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Tight Calves? Check out this Heel Cord Love from MobilityWOD
Composting 101 Robb Wolf 
Want to learn something new? For cheap? Beekeeping, Historic Gastronomy, Tying knots etc? Check out the Brooklyn Brainery located on Court Street! 
Secret Science Club (Brooklyn) 

Partners A and B have 20 minutes to do "Cindy" plus runs around the block. Partner A begins on Cindy while Partner B runs around the block. As soon as Partner B returns, he/she picks up exactly where Partner A left off while Partner A runs around the block. Continue to alternate Cindy with runs, both partners accumulating Cindy rounds together. Focus on perfect technique with every single rep.

"Cindy"
As Many Rounds as Possible in 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

1 Lap Around the block= 535m

Post rounds completed and partner to comments.
Back Off Week


Jamie G leads the charge

Good luck Team SBK!
Today is the final event for the CrossFit Open Sectionals at CrossFit Long Island City.  Best of luck to all our athletes on the past 7 weeks of hard work.  Also, don't forget about the CrossFit Prom happening tonight at CrossFit Virtuosity

Handstand Class Sold Out
¡sɹǝpuɐʇspuɐɥ ʇsǝq ɹno ɟo 01 oʇ sןןıʞs puɐ sʇɥbısuı sıɥ buıpuǝן uǝʞ oʇ pɹɐʍɹoɟ buıʞooן ǝɹ,ǝʍ  ˙ʇno pןos sı ssɐןɔ puɐʇspuɐɥ pǝɔuɐʌpɐ s,ɥ uǝʞ

What bike(s) are you currently riding?
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Greg Glassman talks about the Open Sectionals CrossFit
9 Stretches You Should Know CrossFit Done Right
Thoughts on Scaling Pull-Ups in "Barbara" (or Cindy) CrossFit South Brooklyn