1-1-1-1-1
L1 5×3 Sets Across/L2 Max Effort

Post loads to comments.
Compare to 11.23.09

Alternating Rep Rounds for time of
42-30-18 Double Unders
21-15-9 Pull-Ups

Post time to comments.
compare to 7.23.09

Up UP… UPPP!!!

A big Congratulations to Brian and Lorraine S on the news of expecting their first child.  This will be their first little Crossfitter. CFSBK sends its love and support!

The Hoboken Winter Challenge is just around the corner and South Brooklyn will be sending a team of 10 athletes to the event.  We've organized the following times as last minute skill work for everyone participating. Please RSVP the the slot(s) you'd like to attend via comments.

Competition Practice Times
Monday 7pm
Tuesday 6am
Thursday 5pm
I can also do Tuesday at 7pm if anyone wants.

Team South Brooklyn
Coach Chris F
Coach Nick P
Joe W
Anne W
Stephanie P
Tamson W
Jess F
Paul S
Sarah S
Charlotte K

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The Ideal Performance State: OPT and Higher Orders of Thinking SICFIT
OPT's Sub 7:00 "Helen" CrossFit

You and a partner will attempt to Row as many meters as possible in 20 minutes.  Individuals are not allowed to row more than 500m per turn. Can your team break 5,000m in the alloted time?

Post total meters and strategy to comments.

Assistance Work
Dumbbell Windmills, 5×5 each side

Snip, Sam, Justin and Ritchie on the DB HPS, Box Jump couplet

Best wishes to the Guerra family as Christine's father, Robert "Bob" Sumrall recovers from surviving 6 days lost in the woods without food or shelter.  You can read more about Bob's story HERE.

Only 2 more days to sign up for December's Foundations cycle!

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F.lux adapts your computer's brightness and color to the time of day

3-3-3-3-3
L1 5×5 Sets Across, L2 Max Effort

Post loads to comments.
compare to 11.28.09

Skill Work
Kettlebell Snatch refresher

Katie M and Deadlifts

Check out these Handstand Progressions from our friends at Norcal Strength and Conditioning
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Sugru.com

CrossFit South Brooklyn's Coaching Staff

Happy Birthday, Sameer P!

Due to an event at the Lyceum, we've had to shift our hours back on the weekends of the 12th/13th and the 19th/20th.  Class times will be 8am, 9am and 10am. Check out the Event's Calendar for the full schedule. We apologize for the inconvenience.

We've still got slots available for December Foundations! Tell your friends, tell your enemies.
Times: Mondays and Wednesdays from 8-9:15pm
Dates: 12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
REGISTER HERE

What do you think we should name our new Anatomy Skeleton?
_____________________
Incremental Increases Mark Rippetoe

Handstand Push-Up Practice

Warm-Up
5 Rounds NFT:
5 Forward Rolls, over barriers
5 Box Jumps, increasing height

Nick K improvises some hay bail Jumps

Check out "Food in Mouth" from, Margie's Local

Happy Birthday, Gabe E!

Here are the WODs for the Hoboken Winter Challenge

Event 1
7 Clean and Jerks (145/95)
7 Burpees
7 Rounds For time

Event 2
10 Ring Dips
20 Air Squats
Amrap in 10 minutes

Event 3
1500 meter Row
For time

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round.

Post times for each round to comments.
compare to 7.6.09

Accessory Work
Foam Roll

Cloyde works Muscle Ups

The Hoboken Winter Challenge is just 11 Days away!  Who all is representing CFSBK?

Tom on 5×3 Deadlifts

Is anyone interested in going in on a Jump Rope order? If so, please check out the two options below and email me (David(at)CrossFitSouthBrooklyn.com) with your rope specs.  When we these come in, please put a piece of athletic tape on the handle and write your name on it.

Power Systems Speed Ropes
Perform Better Speed Rope

December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

3-3-3-3-3
L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 11.23.09

Warm-Up
3 Rounds NFT of:
Row 250m
25 Sit-Ups
15 Gillies

Power to the Christine

Happy Birthday, Paul S!

December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm

Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps

Post loads and rounds to comments.

Assistance Work
Strict Pull or Chin-Ups, 3×8-12
add weight if necessary

Jessica F

CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!

Times:
Mondays and Wednesdays from 8:00pm-9:15pm

Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

5-5-5-5-5
L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 11.21.09

Warm-Up
3 Rounds NFT of:
4 FWD/BCK Overhead DB Lunges, Each Leg
10 Knees to Elbows or Toes to Bars
20 30 or 40 Double Unders

Setting up the Catch before the Rowing and DB Thruster Couplet

Our first Mobility and Recovery Intensive sold out fast.  If you're interested in preregistering for the next one, please email Christian(at)CrossFitSouthBrooklyn.com. Please include what days/times would work best for you.

Welcome Joe P, Rickke and Dom!
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"Core" Stability Mark Rippetoe
Measuring Hip Internal Rotation Eric Cressey