CrossFit Beyond the Box, February Edition
Saturday February 21st we are going Cross Country Skiing!
Cost will be $25 per skier and includes trail pass and equipment rental.
We will be going to Fahnestock Winter Park near Cold Springs, conditions permitting. The group will meet at the Lyceum at 8am and drive up to the park.
Paleo picnic lunches are encouraged and we should be back to the Lyceum around 5pm.

Please post if you are interested in going and if you have a car.

Gene Therapy Offer Hope of Cure for HIV The Independent
Two residences in New York / Gage Clemenceau Arch Daily

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Accessory Work
Reverse Sit-Ups 3×12
Wind mills 3×12

Due to an opening downstairs, we have to be quiet around 7:30pm.  We're going to try and start the 7pm class at 6:45pm so that L2 can hit the push jerks.  Don't worry if you can't come early, the gym will be open until 9:00pm.

Hanging out.

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Accessory Work
4 Rounds for Time of:
20 Kettlebell Swings
10 Dumbbell Hang Squat Cleans
Go heavy

Welcome to CrossFit SBK, Alec and Debbie!

February Training Calendar for CFSBK

Tribes and CrossFit Marketing Genius
CrossFit Bogota
Mobility, Flexibility, Stability Workshop This weekend at CF Virtuosity!

Ashley… rests.

Here's some produce we got to sample while in San Fransisco. Enjoy!

Attention SBK members: If you're thinking about attending our Level 1 Certification in April, please email me first.

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Accessory Work
Snatch Technique Pt 1

Charmel and John C

Mobility, Flexibility and Stability Work Shop CrossFit Virtuosity
CrossFit South Brooklyn With a Side of Bacon Thanks, Adam S!

21-15-9 reps for time of:
Thrusters 95/65
Pull-Ups

Post time to comments.

Accessory Work
Goat or core work

Laurel sets up a deadlift from yesterday's WOD

Perform an inverted ladder with the following two movements.
10-1 reps of Burpees
1-10 reps of Deadlift, 225/155

Post time to comments.

Accessory Work
Kip Swings
Turkish Get-Ups

Little McGrath gets in on the fun

Gillian leads Pull-up Therapy

Good luck to the February Foundations crew starting up this weekend!

CrossFit South Brooklyn on Facebook
JR Focuses the eyes of the world on the women of Kenya SuperTouch
Letter Box House CoolHunter

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Post load and rounds completed as rx'd (within the minute) and any additional rounds completed within the time frame to comments.

Loading is 45% bodyweight for advanced athletes.  This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds,  first start scaling up until you can do the weight as rx'd, then begin to add one rep to the circuit.  7 reps of the complex for 20 rounds as rx'd is the gold standard.

Accessory Work
Kipping Pull-Up Therapy

This is exactly how Felix comes into class every day, usually preceded by several explosions and fire works.

Dying to Play Slate
And our own Mike Rose's response to it

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compare to 1.04.09

Accessory Work
Jerk Therapy
Push-up ladder

Jack will destroy you!!

Happy Birthday Felix, Leonid and Anne!

Drop Sugar, Get Smarter (And Better Behaved) Modern Forager
Conditioning Research Blog