1-1-1-1-1
(E4/4) Max Effort

Post loads to comments.
compare to 3.22.10

Assistance Work
Kip Swing Practice
Strict Pull-Ups 3×10
Increase the resistance or decrease the assistance from 3.22.10

If you've got it, flaunt it

Congratulations to everyone who competed in the CrossFit Sectionals this weekend. Here's how we did:
Laural M 14th
Brandy M 17th
Anne W 19th
Nicole S 28th
Mike V 65th

Great Work, Team!

On April 18th the Tze Chun Dance Company will be performing their new piece, "Parlour Games" at CFSBK.  This show is at 5pm and Free to the public, classes will not be affected.

We will not be holding classes on April 11th for Rob Wolf's Nutrition Seminar.  Please adjust your weekly attendance accordingly.

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A Virtual Tour of the Sistine Chapel

Perform the following couplet every minute, on the minute for 15 minutes
3 Deadlifts, 275/185
9 Burpees

To increase or decrease the intensity of this workout, modify either the Deadlift WEIGHT and/or the number of Burpee REPS

Post rounds completed and Rx to comments.

Accessory Work
Kettlebell Lifts

Coach Jeremy does some sled work

1-1-1-1-1
(E4/4) Max Effort

Post loads to comments.
compare to 3.20.10

5 Rounds NFT of:
16 Weighted Walking Lunges
8 Strict Toes to bars

Post weighted lunge style, loads and Rx to comments.

March Foundations warms up

There is no 10am CrossFit Group Class today.  This is the last day we won't be having class at this time to accomodate the Lululemon group class

We've only got 1 slot left for the 2nd annual SBK Wine Wasting. Get on it!

Congratulations to Gabe E for graduating Office Candidate School

Good luck to all the competitors and volunteers out at Montclair today. Please keep us updated on the results as they come.

400m Runs on Degraw Street

Good luck to Coach Laurel, Nicole B, Anne W and Brandy M this weekend at the CrossFit Sectionals!

There is no class this Saturday at 10am.  Classes at 8am, 9am, 11am and 12pm are on as usual.  This will be the last week we're not holding open CrossFit Group at 10am

Robb Wolf's Nutrition Seminar is coming up on April 11th. There's still room if anyone hasn't pulled the trigger on it yet.
Robb Wolf, Nutrition Pt 1
Robb Wolf, Nutrition Pt 2
Robb Wolf, Refined Carbohydrates

Register Here!
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Species of ancient human discovered in Siberia MailOnline

3 Rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5p/1p
12 Pull-Ups

Post time and Rx to comments.

This is our first ever "official" Helen with running as opposed to rowing.

Birds eye view of the Run, Wall Ball couplet

12 SBK'ers have alright signed up for the Wine Wasting.  Only 8 slots left!

New Spring Classes for Kira D's cooking school, The Oakridge Kitchen have been posted!

Check out these great clips from the Larry Mintz Open that Yoon S took.  The last female lifter Clean and Jerks over 100lbs above body weight!

1-1-1-1-1
(E3/4) L1/L2 Max Effort
Time to get aggressive. Attempt a 1 rep max

Post loads to comments.

Assistance Work
Hip Extensions 3×10

Tabata Sit-Ups
Post total reps to comments.

Christine G at the Prospect Park Duathalon

Reminder: There is NO 12pm Class today

Coach Laurel M and Nicole B will be competing at the CrossFit North East Sectionals this weekend. The workouts, movement standards and video demos can all be found HERE  Good luck, Ladies!!

2nd Annual Crossfit Wine Wasting and Paleo Pot Luck
When: Saturday, April 10th at 5pm
Where:  CFSBK (Weather permitting, we're going to try and do this on the roof)
Cost: $20
Why:  To learn more about the worlds oldest adult beverage and enjoy some yummy Paleo goodness with your Crossfit family.

Brian Scott, Certified Sommelier and resident CrossFit wine guy prove that wine is Paleo! There will be a sit down seminar on wine and winemaking where we will taste 4-6 different wines .  Bring all your wine questions that you have been afraid to ask! Then we will learn how to taste analytically according to the format used by the Court of Master Sommeliers.  After the seminar we will all enjoy a Paleo Pot Luck feast with even more wine!

There will also be a blind tasting competition during dinner with fabulous prizes.
1st place:  Bottle of Bollinger Champagne and massive street cred
2nd place: Riedel wine decanter.
The competition will be written then judged by Brian with the winners announced at the end of dinner.

Limited to 20 people so sign up early!

Please email David(AT)CrossFitSouthBrooklyn.com with the subject, "Wine Wasting" if you'd like to attend!

NO CLASSES TONIGHT!
They gym is being fire-coded and is currently covered in plastic.  Airsealis will be spraying the ceiling until late this evening (~11pm-12am) and then coming back tomorrow to clean.  Wednesday afternoon's class is also going to be canceled since we'll be in there washing and resetting the gym.  We apologize for the inconvenience.  If you planned on coming tonight or tomorrow afternoon please bank that class and use it whenever you'd like.

Check out this YouTube Video of David Squat Snatching.  See one in real time and one in slow motion. Thanks to Malcolm S for editing this!

1-1-1-1-1
E3/4 Sets Across
Experiment with a slightly higher load today than your previous successful 5×3.  If you're having trouble power snatching the weight, try squat snatching it. Consistency this week, next week you'll go for a true max.

Assistance Work
Strict Pull-Ups 3×10 
add or reduce weight to make 10 reps a max rep range

Coach Laurel Does mainsite WOD 100319

Check out Jessy H as the lead actress in this mock "Academy Award Winning Movie Trailer"

Also, check out Whitney H as one of the supermarket dancers in the real trailer for "Leading Ladies"

Feeling Sore?.. Tight?  Don't forget about our Active Recovery Class every Tuesday at 8pm.  Coach Fox will take you through one hour of stretching, myofacial release and movement therapy.  Good for what ails ya!
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Fed Up With Lunch: The School Lunch Project

As many rounds as possible in 20 minutes of:
Run 400 meters
20 Wall Ball Shots, 20/14

Post time and Rx to comments.

Assistance Work
Foam Roll!

Carlos G Front Squats

Good luck to Steph P and Mike W Running the NY Half Marathon today!

1-1-1-1-1
(E3/4) L1 5×3 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.13.10

For Time:
42 Double Unders
21 Box Jumps, 24"
30 Double Unders
15 Box Jumps, 24"
18 Double Unders
9 Box Jumps 24"

Post time and Rx to comments.
If you don't have Doube Unders, you're going to practice for 12 minutes instead of substituting

Swings at Sunset

World Kettlebell LongCycle Championship at Reebok NYC!
Anyone interested in going? Friend of the program, Lorna K will be competing!