1-1-1-1-1

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compare to 1.1.09

Accessory Work
Strict Pull-Ups or Ring Rows 3×12
Rowing Practice

Kadijah keeps a close eye on Melissa

AcademicEarth.com
Thousands of free video lectures from the world's top scholars. DOPE!!!

A PVC and barbell are your best friends today.

Accessory Work
"Heidi"
30-20-10 reps of
Burpees
Box Jumps
Kee To Elbows

300 pounds, OWNED.  Great work, Sameer!

Register for the CrossFit South Brooklyn Gymnastics Certification before it goes on the main site!
"The point of this seminar is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts.  Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training.  All of these movements are based on form and the progression toward form with strength.  Small moves will bring great rewards – you don’t rush these movements, you LEARN them!"

What happens at a CrossFit Gymastics Cert? CrossFit.com

2-2-2-2-2

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Accessory Work
Four rounds for time of:
95 pound Sumo-deadlift high-pull, 12 reps
12 Ring dips

Sunday morning Thrusters

NYC area CrossFit Affiliates
CrossFit Queens Brandy and Paul's new Affiliate!
The City CrossFit
CrossFit Gotham
CrossFit NYC
CrossFit Brooklyn
CrossFit Virtuosity

Check the promo for Gabrus' new TV show, "MoCap, LLC" on Spike!

Promo
Website

Hard Times in Brooklyn, Photo Essay Time

2-2-2-2-2

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Accessory Work
Tabata Squats

Rest as needed between rounds

"I get high with a little help from my friends"

Due to the warm weather and total lack of snow, we're going to have to cancel Cross Country Skiing.  Please stay tuned for an alternate Beyond The Box adventure.

Trash Talking at the International Yoga Championships Slate
The Hostile New Age takeover of Yoga Culture, or Narcissism Posing as Humility Slate

Your poor Lats, Instructions for Care and Feeding San Francisco CrossFit
Friend of the program, Nicki Violetti's Blog!

5 Rounds for max reps of
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There  is no time component to this WOD.

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compare to 11.26.08

Steph is ready for her close-up

Happy Birthday, Bethany!!

CrossFit Staten Island

Happy Birthday, John C!

Have you ever been to Coney Island?

Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. PubMed

3-3-3-3-3

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compare to 2.12.08

Accessory Work
3 Rounds NFT
15' Rope Climb, 2 Ascents
5 Forward Rolls
15 Sit-Ups

Grant will Front Squat your Face

3-3-3-3-3

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compare to 2.11.09

Accessory Work
For Time:
45 Box Jumps, 20"
45 Thrusters, 45lbs/22lbs
45 Kettlebell Swings, 1.5 Pood
45 Burpees

February Foundations takes on their first partner WOD

Check Out CrossFit Brooklyn's True Hopper "Yearling" Tournament Tomorrow!

3 Rounds For Time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

The snatches are full squat snatches.

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Accessory Work
Snatch Technique

Memories of "Fran"

Alex Rodriguez and the invisible depths of steroid abuse slate
Face transplants for the "socially crippled" slate