Are you a new athlete?  Do you have trouble keeping your knees out in a squat or your back set in a deadlift?  Are you fresh out of Foundations and not quite sure if you’re ready for the demands of group classes? If so, our new On-Ramp class may be perfect for you.

The sole purpose of the On-Ramp program is to develop consistent technique and increased capacity so that new athletes can proceed into group classes with solid movement and training habits.  By focusing on truly mastering the fundamentals, developing proper movement strategies, and increasing strength and mobility, we’ll provide you with the fitness base to move seamlessly and successfully into Group Classes. 

The key difference is that the On-Ramp classes purposefully take more time to review exercises, detail good training habits and limit intensity.  Most workouts will be done not for time in the interest of making you move better before you move faster.

The class meets 2x/week and is recommended as a 8-12 week cycle for potential participants. Attendance is open to all members and payment works exactly like your regular Group Class membership.  You may also mix On Ramp and Group Classes if your schedule doesnt afford you the time to come to both classes.

On Ramp Classes meet every Tuesday and Thursday at 8pm.  If you’ve got
any questions about this class, please email
Shane(at)CrossFitSouthBrooklyn.com

1-1-1-1-1
Max Effort

Post loads to comments.
compare to 4.26.10

3 Rounds for time of:
35 Squats
25 Unanchored Sit-Ups
15 Push-Ups

Post time and Rx to comments.

Thaniya K pushes the Prowler

Happy Birthday, Alek G, Debbie P and CrossFit Virtuosity!

We've made one change to the programming for the upcoming cycle.  Instead of Overhead Squats we're going to do Back Squats.  The rational being that we'd like to drop the additional overhead component so that we can go overhead in conditioning workouts more often.

____________________
Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.

Where? Quist Industries
When? July 17th from 11am-1pm (Today!)
Contact: Email ps(AT)quistindustries.com to RSVP

Margie works Muscle Ups with Coach Greg Glassman

Happy Birthday, Christine G!

The CrossFit Games are this weekend and can be watched live here!

Have you signed up for the next Subway Series event at CrossFit Virtuosity?  The next workout will be a Stongman/woman Challenge involving Turkish Get Ups, Atlas Stones and more!

Want to join CrossFit? Check out our upcoming Foundations Cycle
July Morning Foundations Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

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James "OPT" Fitzgerald seminar at CrossFit NYC

For Time:
60 Overhead Squats 95/65

Every time the bar is dropped you must perform 5 burpees.  Every time the clock hits a new minute you must perform 5 burpees.

Post time, load and experience to comments.

Warm-Up
Extensive Foam Rolling
 

Charlotte K mid Storm

Introducing CrossFit South Brooklyn "On Ramp" Classes
Are you a new athlete?  Do you have trouble keeping your knees out in a squat or your back set in a deadlift?  Are you fresh out of Foundations and not quite sure if you're ready for the demands of group classes? If so, our new On-Ramp class may be perfect for you.

The sole purpose of the On-Ramp program is to develop consistent technique and increased capacity so that new athletes can proceed into group classes with solid movement and training habits.  By focusing on truly mastering the fundamentals, developing proper movement strategies, and increasing strength and mobility, we'll provide you with the fitness base to move seamlessly and successfully into Group Classes. 

The key difference is that the On-Ramp classes purposefully take more time to review exercises, detail good training habits and limit intensity.  Most workouts will be done not for time in the interest of making you move better before you move faster.

The class meets 2x/week and is recommended as a 8-12 week cycle for potential participants. Attendance is open to all members and payment works exactly like your regular Group Class membership.  You may also mix On Ramp and Group Classes if your schedule doesnt afford you the time to come to both classes.

CFSBK On Ramp classes are held on Tuesdays and Thursdays at 8pm and start on 7/27.

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What was your first CrossFit WOD?

Today we'll spend 30 minutes finding your 1 rep max Turkish Get Up.  Not only is this is a benchmark lift for us, it will also come up at the next Subway Series event at CrossFit Virtuosity. Afterward, we'll work on your muscle-up.

Welcome back, Claire!

Congratulations to Brian Z for achieving his goal of getting up the rope as well as Sarah H and Jess F on their "Annie" PRs.

Welcome to our newest Foundations Cycle starting tonight!

There is still room in our upcoming Tuesday/Thursday AM Foundations cycle.  Want to get started with us? Check it out!

__________________
Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.

Where? Quist Industries
When? July 17th from 11am-1pm
Contact: Email ps(AT)quistindustries.com to RSVP

Charmel and Jacinto post WOD

Good luck to Steph P and Christine G as they gear up for the NYC Triathlon this weekend!

Correction! The flat rate for Active Recovery is $15 regardless of contract type.  We've just switched it up so that you can now use A/R as one of your group classes.  The management (David) apologizes for the mix up.

We've combined next month's pull and upper body lift.  The following cycle will look like this:
Saturday  Overhead Squat + Metcon or assistance work
Sunday  Metcon
Monday  Clean and Jerk + Metcon or assistance work
Tuesday  -REST DAY-
Wednesday  Overhead Squat + Metcon or assistance work
Thursday  Metcon
Friday  -REST DAY-

Today we'll spend 30 minutes working on your Clean and Jerk technique, afterward we'll do some rope climbing.

Suggested Back Off Week

The Subway Series 5K'ers

Interested in joing CrossFit or know someone who might be? Check out our upcoming Foundations cycles, available in the morning or evening.
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Thank you to everyone who came out yesterday and made the 2010 JacintoStorm one of our most memorable storms ever!

Want a little Active Recovery?
Our Active Recovery class which meets Tuesdays at 6pm will now be available as one of your weekly sessions.  So if you've got a 3x per week contract you can use A/R as one of your classes.  Additionally, we'll extend the per class rate to A/R if you'd like to drop in on top of your Group Classes:
Rates:
Drop In/2x week/3x week: $15
5x week: $10

____________________
Competing in the Subway Series Strongman/woman event at CrossFit
Virtuosity?  Paulie S has invited competitors
to the CFSBK Annex to learn some technique with these odd objects.
Where?
Quist
Industries
When? July 17th from 11am-1pm
Contact:
Email ps(AT)quistindustries.com to RSVP

For Time:
Run 570 meters
71 Squats
71 Push-Ups
71 Pull-up s or Ring Rows
71 Wall Ball Shots, 20/14
71 Kettlebell Swings 1.5p/1p
71 Deadlifts 95/65
Run 570 meters

Post time and Rx to comments.
compare to 7.4.09

Come on down today for our annual, "JacintoStorm" WOD in honor of Jacinto's Birthday.  We'll open up at 9am and start sending off heats of folks by 9:30.  If you'd like to participate in the WOD, please arrive before 10:15am.  As always multiple scaling options will be available so everyone can participate.  Afterward, we'll have a paleo-style potluck and BBQ.  Side dishes and beverages are appreciated!
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Great work to everyone who participated in yesterday's Subway Series 5k. We had lots of PR's and a great time out in Queens.  Below are the reported times, if you see an error please email David(AT)CrossFitSouthBrooklyn.com so that I can contact Paul and Brandy to make the correction.

Steph W  24:17
Jess F  24:31
Sarah H  25:09
Asta F  26:13
Juliana A  31:00
Ryan P  20:27
Nick P  21:11
Brian Z  21:28
Dan R  22:30
Carlos G  23:14
Joe W  23:29
Matt R  23:45
Chris F  26:54
Sameer P  27:44

3-3-3 or 1-1-1
(E8/8) Sets Across or Max Effort

Post loads to comments.
compare to 7.7.10

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time to comments.
compare to 5.3.10

Charlotte hits a 155×3 PR

Good luck to all the SBKers competing in today's Subway Series 5K!  Post race time to comments.

JACINTOSTORM is tomorrow!
The WOD will take place from 9am-12pm. If you'd like to WOD, please arrive before 10:15am.  We'll start sending off heats at 9:30am. Not only will we be working out, we'll be grilling too!  Bring your favorite side dish (paleo-friendly) or choice refreshment.  See you then!

Water Balloon Fight!

Happy Birthday, Steph P!

Congratulations to Gabrus and Margie on their Press PR's yesterday!

Good luck to all our athletes competing in the Subway Series 5K tomorrow!
Nick P, Matt R, Carlos G, Christian F, Asta F, Brian Z, Joe W, Ryan P, Jess F, Steph W, Sarah H, Juliana A, Sameer P, and Dan R

Remember that JacintoStorm is this Sunday from 9-12.  We'd like to have a paleo bbq and potluck afterwards so please bring a side or refreshments!
_______________________

Upcoming Foundations Cycles:

July Evening Cycle
Dates: 7/14-8/9
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

July Morning Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

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Is anyone planning on watching the CrossFit Games?