5-5-5-5-5 or 1-1-1-1-1
(E4/4) Sets across or Max Effort

Post loads to comments.
compare to 7.1.10

5 Rounds For Time of:
10 Deadlifts 225/155
10 DB Push Presses, Left Arm 45/25
10 DB Push Presses, Right Arm 45/25

Post time and Rx to comments.

David O and Erik K, CFSBK's Sled Team

Congratulations to Rick M on PR'ing half "Jerry" (Run 800, Row 1K, Run 800) by almost a whole minute.

Congratulations and farewell to Leonid R who got a great new job in Switzerland.  Farewell drinks at Soda Bar this Friday at 8pm.

Becca B has rocked the leader board with a 36.75" Box Jump.  Hop on it, ladies!

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Our Race Team for the Subway Series 5K at CrossFit Queens is as follows:

Asta F, Brian Z, Joe W, Ryan P, Jess F, Steph W, Sarah H, Juliana A, Sameer P, and Dan R. 

A few other folks have said they would compete but have yet to pull the trigger on registration (Nick P, Charlotte K, Matt R, Carlos G, Christian F.. to name a few) If you're thinking about competing, today is the last day to register for the 5K, so SIGN UP HERE! SBK Needs your legs and lungs for this one!

CFSBK's entrance to this event will look a lot like THIS

3-3-3
(E7/8) Sets Across

Post loads to comments.
compare to 7.3.10

For Time:
Run 400m
21 Front Squats
Run 400m
15 Front Squats
Run 400m
9  Front Squats

For loading, use 65% of the weight you squatted for triples today.

Post time and load to comments.

You guessed it, a Front Squat.

Want to join CrossFit Group classes?  Sign up for one of our 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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Congratulations to PR and Sarah H on their new Snatch records!

David and Finn

Active Recovery with Coach Fox is back!  Moving forward, A/R will be meeting every Tuesday evening at 6pm.  Could your body use a little A/R TLC after the holiday weekend? 
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What is JacintoStorm?

For the past two years we've been honoring Jacinto with an annual birthday WOD named, "JacintoStorm".  Each year one rep is added to commemorate the number of years Jacinto has been kicking ass.  This year marks the 71st anniversary of full frontal awesome by Jacinto and we'd love for you to come and celebrate it with us.

When:
Sunday, July 11th from 9am-12pm. If you'd like to WOD, please arrive before 10:15am.  We'll start sending off heats at 9:30am.

Food!:
Not only will we be working out, we'll be grilling too!  Bring your favorite side dish (paleo-friendly) or choice refreshment. 

The Workout:
This year's "JacintoStorm" is as follows:

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

As always, multiple scaling options will be provided so that everyone can participate. 

If you're coming and not a regular at CrossFit South Brooklyn, please email David(AT)CrossFitSouthBrooklyn.com so that we know to expect you.

1-1-1-1-1
(4/4) Experiment with heavier singles today. 

Post loads to comments.
compare to 6.28.10

12 Minute Warm-Up
4 Jumping Forward Rolls
4 High Box Jumps
4 10 yard Shuttle Sprints (down and back x 2)

Raise your hand if you like unilateral thrusters

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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The CF Queens 5K is only 5 days away! So far Jess F, Steph W, Sarah H, Juliana A, Sameer P and Dan R will be representing SBK.  This is a great opportunity for all athletes to benchmark their 5k time.  Whether you're a strong runner looking to PR or someone who struggles with running, why not sign up today and test yourself!

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6
Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5
cycles.

Post rounds completed for each of the 5 cycles.
compare to 4.15.09

Laura R sets up for a Deadlift PR

Happy Fourth of July, CFSBK! We're running an abbreviated schedule today with only 10am and 11am classes this morning.

3-3-3
(E5/8) Sets Across

Post loads to comments.
compare to 6.26.10

Warm-Up Partner Triplet
3 Rounds NFT of:
40m Farmer's Walk (40m each partner)
30 Wall Ball Shots (15 each partner)
20 Knees to Elbows (10 each partner)

Post partner and details to comments.

Happy Birthday to one of the most beloved members of our community, Jacinto!

There is a STORM on the horizon, it will be touching ground in Brooklyn next Sunday, July 11th.

Holiday Weekend Group Class Schedule
Saturday 7/3: 8am,9am,10am,11am,12pm (Normal)
Sunday 7/4: 10am, 11am (Abbreviated)
Monday 7/5: 12pm, 5pm, 6pm, 7pm, (No AM classes)

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Jacinto, Part 1 CF Journal Preview
Jacinto, Part 2 CF Journal Preview

Welcome back, Coach Fox

Holiday Weekend Group Class Schedule
Saturday: 8am,9am,10am,11am,12pm (Normal)
Sunday: 10am, 11am (Abbreviated)
Monday: 12pm, 5pm, 6pm, 7pm, (No AM classes)
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Congratulations to Steph P on her Double Under PR and Sarah H on another Front Squat PR!

We've already got a shift in the 500m Row leaders.  Steph P and Scott J have placed second in their genders with 1:44.4 and 1:30.0 pieces respectively

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

Speaking of Subway Series, Jess F, Steph W, Sarah H, Andy H, Juliana A, Sameer P and Dan R have already signed up for the 5K on 7/10.  Now it's your turn!

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Chris Spealer does Thursday's CrossFit.com WOD in 8:14 CrossFit.com
Fossils push back dawn of life 1.5 billion years Science Daily
Preorder Robb Wolf's first book on Amazon now!

5-5-5
(E3/4) Sets Across or 3×3 Max Effort
we are only doing 3 sets today

Post loads to comments.
compare to 6.24.10

As many rounds as possible in 20 Minutes of:
21 Box Jumps 24"/20"
15 Deadlifts 135/95
9 Push Jerks, 135/95

Post rounds and Rx to comments.

CrossFit Moving Crew

Save travels to Sam H and Nick K who will both be (independently) visiting Singapore

Happy Birthday, Peter H!

New Top 3 500m Row male and Female times:

MEN:
1. Coach Nick P: 1:28.3
2. Bjorn B: 1:31.0
3. Ryan P: 1:31.9

WOMEN:
1. Katie M: 1:39.5
2. Charlotte K 1:47.8
3. Meghan R 1:59.2
(4. Bethany B 1:59.5)

Gauntlet Dropped.

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We've got 2 upcoming Foundations cycles. One of which will be our first ever AM cycle!

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!

3-3-3
(5/8) Sets Across

Post loads to comments.
compare to 6.26.10

3 attempts at:
500m Row

Post times to comments.

David M and Ariel K

World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman,  CrossFit Founder

Happy Birthday to CFSBK's first member, Jamie D!
Since day one Jamie has been a very influential force in keeping this entire project moving forward. CFSBK definitely wouldn't be where it is without him. Thank you, Jamie for your encouraging words and friendship!

Andy H, Juliana A, Sameer P and Dan R have all signed up for the next Subway Series event at CrossFit Queens on 7/10.  This workout will benchmark your 5K Run.  Lets start signing up and represent SBK!!

Welcome Foundations Cycle 26 starting tonight!

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Do you listen to any podcasts?