5-5-5-5-5
(E2/4) Sets Across or Max Effort

Post loads to comments.
compare to 6.17.10

5 Rounds For time of:
50 Double Unders
15 Kettlebell Swings, 32kg/24kg

Post time and Rx to comments.

Erica, Luca and Steph warm-up outside

Congratulations to Sarah H and Jess B on their Front Squat PR's yesterday!

Congratulations to Ramon E on his first Muscle-Up!

Remember that there is no 12pm class this Friday
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We've already got a few folks signed up for the CrossFit Subway Series.  Now it's Your turn!

Got a friend interested in CrossFit?  Let them know about our upcoming Foundations Cycle
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

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Speal and Zac do yesterdays running and squat couplet CrossFit

3-3-3
(E3/8) Sets Across

Post loads to comments.
compare to 6.19.10

4 Rounds for time:
Run 400 meters
50 Squats

Post time to comments.
compare to 5.24.09

Adrian is back from his trip to Denali.  Check out his write-up on how things went.
We got up to 17,200, which is the high camp. It's a snow and ice barren land, dry air and wind is brutal. Not a good place to live.

from base camp (7,200) to 11,000 camp, the weather is hot, the snow acts as reflector of sun, so it's super hot the whole time, but you can't strip down otherwise, you get sun and wind burn really bad.
After 11,000, it's cooler, but the altitude and wind kick in to make your life just more difficult, and it's still fairly hot.

After 14,000, we just get hit with bad weather everyday. In the morning, before direct sun light, it's freezing. after sun light, it gets better, but it generally snow, foggy, whiteout. The camp is shielded in three sides with high ridge, which is great for protection from bad weather somewhat. Unfortunately, the faces of high ridges accumulate snow, creating a lot of avalanche danger, there are a couple of them that hit pretty close to home. one of them literally force everyone to run from one side of the camp to the other side.

Moving up from 14,000 to 17,000 involves going up a headwall to get onto a ridge, steep and exposed. It's can be sunny and calm while on the headwall, once on top of the headwall and before the ridge, it can be a total whiteout, with wind constantly battering you, barely hearing your partner's shouts.

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Sign up for this weekend's CrossFit Subway Series event here!

Not your typical kindergarten teacher

The first event of the CrossFit Subway Series is this Saturday at CrossFit Long Island City.  Vadim has thrown down the gauntlet with a killer WOD for everyone to test themselves against.  That being said, scaling options will be provided so that everyone, regardless of strength, skill or capacity can participate in the workout. This is a great opportunity to vary your training environment, meet some new people and explore your competitive side.
Post to comments if you're interested in attending!

There is No Active Recovery tonight.

Due to an inspection, there is NO 12pm Class this Friday.  6am, 7am and evening classes are still on.

Not coming to CrossFit tomorrow?  Why not check out a FREE M.E.L.T. class at our friends, lululemon athletica Brooklyn instead?
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From your perspective, what kind of additional equipment does the gym need?

3-3-3-3-3
(E2/4) Sets Across

Post loads to comments.
compare to 6.14.10

12 Minute Warm-Up Triplet
1 130m Run
3 Forward Rolls
5 High Box Jumps

Brian D will be guest coaching today's 5, 6 and 7pm classes

Good luck to all the Strength Intensive athletes starting their 8 week cycle today!

There's still room for our next Foundations Cycle
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

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8 Year Old Chinese lifter Clean and Jerks 165lbs
15 Year Old Chinese lifter Clean and Jerks 308lb

21-15-9 reps for time of:
Clean 135/95
Ring Dips

Athletes may choose whether to do the power clean or squat clean version of this benchmark WOD.

Post time and Rx to comments.
compare to 1.29.09

Nate does his first exposure of presses

June's second Foundations cycle details:
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

Happy Father's Day!! Do you think doing CrossFit makes you a better Dad? How so?
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Greg and Annie do squat clean "Elizabeth" CrossFit
Greg does power clean "Elizabeth" CrossFit

3-3-3
(E2/8) Sets Across

Post loads to comments.
compare to 6.16.10

4 Rounds NFT of:
10 Strict Chin-Ups
20 Overhead Walking Lunges
:30 Lateral Plank, each side

Post workout details to comments.

Charmel R works Muscle-Ups

We've got a new Foundations cycle launching next week! Tell your friends and enemies!
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

Brian D will be guest coaching the Power Snatch for Monday's evening group classes.  Get excited.
He'd like everyone to review this footage in preparation

Want to learn to Grill like a pro? Kira D's cooking school is doing a BBQ intensive. Details here!

Brian S and the newest member of our community, Charles Irving

Congratulations to Ben Beifkraft on making the cover of Edible Brooklyn

Congratulations to Josh M on his first Muscle-Up yesterday and the completion of his Union Carpentry Apprenticeship.

The Subway Series, CrossFit Style!
Crossfit South Brooklyn, along with Crossfit Virtuosity, Crossfit Long Island City, and Crossfit Queens will be hosting a series of events this summer aimed at bringing out your competitive side. This is a great opportunity to visit our area's Crossfit gyms and meet some new people. The gym with the best overall score wins the Subway Series Trophy, and bragging rights for a whole year.
Although only athletes competing RX'd will qualify for gym scoring, all athletes are encouraged to participate and cheer on your fellow SBKers. There will be scaling options available.

Here are the event dates:
6/26 – @ CrossFit Long Island City
7/10
– @ CrossFit Queens
7/24 – @ CrossFit Virtuosity
7/31 – @
CrossFit South Brooklyn

So, travel to our outer borough buddies and bring it, South Brooklyn style !!!
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What is your all time favorite video game?

5-5-5-5-5
(E1/4) Max Effort or Sets Across

Post loads to comments.
compare to 12.16.09

As many rounds as possible in 8 minutes of:
3 Jerks 135/95
30 Double Unders

Post rounds and Rx to comments.

Pre-Lifting Skill Work

Muscle Up Practice

Hooverball!

Congratulations to Brian S and Loraine on the birth of their first child, Charles Irving Scott born at 8:35pm weighing in at 8lbs.

There are only 3 slots left for Coach Jeremy's  next Strength Intensive. Move fast to get strong!

3-3-3
(E1/8) Sets Across

Post loads to comments.
compare to 3.13.10 or 3.27.10

For Time:
Row 750 meters
then perform 5 rounds of:
10 Deadlifts 225/155
12 Burpees

Each Burpee terminates with a lateral jump over the barbell

Post Row time, overall time and Rx to comments.

Want to get strong like, Christian D?

Check out our upcoming Strength Intensive with Coach Jeremy!
Dates
6/21/10 – 8/9/10

Training Schedule
Mondays at 7pm
Wednesdays at 7pm
Fridays at 6pm

Class Size
Space is limited to 8 participants

Register Here!
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Watch Brian D Snatch 100kgs (220lbs)
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Erwan Le Corre MovNat Video

Juliana A goes for 205 lbs

Welcome back from Alaska, Adrian Y!

Tonight's Active Recovery Class is canceled. Why not answer this Active Recovery question instead?
In simplest terms, describe PNF Stretching and give an example of using it to stretch your hamstrings.  Do you PNF?
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