As Many Rounds as possible in 20 minutes of:
20 Walking Lunges
20 Sit-ups
20 Jumping Pull-ups
20 Sandbag Clean and Throws (Over Bar)

Throwing the sandbag over a marker keeps our work output consistent

For Time:

21 Sandbag Thrusters

21 Pull-ups

1 Lap Around the Park

15 Sandbag Thrusters

15 Pull-ups

2 Laps Around the Park

9 Sandbag Thrusters

9 Pull-ups

3 Laps Around the Park

Weekend Warriors

Amy and Jamaal go deep on Thrusters

Four Heats of:
Tire Pull (4 Basketball Courts)
1 Lap around the Park

Four Rounds for Time of:
4 Agility patterns through cones
12 Jumping Pull-ups
20 Walking Lunges
12 Knee to Elbows
1 Lap around park

Fresh Air

Four :30 Rounds of
Squats
Jumping Pull-ups
Suicides
Push-ups
1 minute rest between each round, lowest reps on each round added for score.

We worked ring supports afterwards. Vinny needs to lock his arms out and push his shoulders down in order to develop his support.

WOD9.19.07

5 Round Circuit (:30 each)
Body Weight Rows
50m Sprint
PVC Thrusters

Add lowest # of reps/laps for total.

PVC Thrusters were pressed from behind the neck to enforce an "open chest" while squatting.  Additionally, when novices press from behind they almost always lock out right in the frontal plane, not usually the case when the bars starts out in front.

Thank you to Jamie and Christina for coming ALL the way from the upper west side for CFSBK’s first class!!

CFSBK officially got accepted as an affiliate, cleared insurance, paid our dues and can finally start holding classes!!

Our first class will be held on Wednesday, September 19th at 7am.  For more information please check out the links under the "Getting Started" tab and don’t forget to tell all your friends!!!

Under Construction

What is CrossFit South Brooklyn?
CFSBK is a strength and conditioning program devoted to not only developing world class fitness, but a sense of community and comradely among your fellow Brooklynites. We deliver a program that is superior to most health clubs in that the development of every single member is principal to our mission and essential to our success. There are no gimmicks, no fancy ad campaigns and certainly no reconciliations for mediocrity.  All we ask is that you come for your free session and experience the distinctions of our program for yourself.

CrossFit Group Schedule 

Monday: 6am, 7am, 12pm,  5pm, 6pm, 7pm, 8pm
Tuesday:  6am, 7am, 5pm, 6pm 
Wednesday: 6am, 7am, 12pm, 5pm, 6pm, 7pm
Thursday: 6am, 7am, 5pm, 6pm, 7pm
Friday: 6am, 7am, 12pm, (5:30-7:30pm  Open Gym)

Saturday: 8am, 9am, 10am, 11am, 12pm
Sunday: 9am, 10am, 11am, 12pm

On Ramp Schedule

Tuesday:  8pm
Thursday:  8pm

learn more about On Ramp!

SBK Competition Team Schedule

Tuesday: 7pm
Sunday: 12pm

Active Recovery Schedule

Tuesday:  6pm
Saturday: 12pm

learn more about Active Recovery
 

 

*Please note that completions of a Foundations Cycle is a prerequisite for CrossFit Group and On Ramp Classe

 

CFBK is still in its developmental stages as our affiliation application is processed and i continue to purchase, make or take equipment as it becomes availible.  Classes should be starting in St. Mary’s Playground located on Smith Street between Nelson and Luquer in Beautiful Carrol Gardens. St. Mary’s is equipped with plenty of places to do pullups, open area for running or tire flipping and not to mention our trusty F line right overhead to protect us from the elements.

Due to work constraints classes will only be offered Wednesdays, Fridays, Saturdays and Sundays.  A concrete schedule will be developed once things get rolling and i see what times have the highest potential for people to come out and get fit.

In the meantime please feel free to contact me with any questions or comments you might have at osoriod84@hotmail.com and don’t forget to check out Crossfit HQ at www.crossfit.com

Stay tuned for more updates!!