3-3-3-3-3
(E2/4)L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.6.10

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 1.5x Body weight
Ring Dips
or
Deadlift 1x Body weight
Push-Ups

If 1.5x Body weight is too heavy, use the standard 225/155 as a work weights.

Post time and Rx to comments.
compare to 6.13.09 or 1.18.09

Check out the CFSBK window at Lululemon Athletica Brooklyn all through March!
See some close-ups here and here

Happy Birthday, Collette K!

CrossFit South Brooklyn Affiliate Team

Official tryouts for the CFSBK Affiliate team will be held on Saturday April 3rd and Sunday April 4th.  The final team will consist of 3 men and 3 women who will compete at the North East Regional Qualifiers on May 22-23.  The only requirement for trying out is that you're able to attend the Qualifiers in Albany.

Tryouts will consist of 3 workouts scored by a point system. The first two workouts will be held on Saturday and the third will be held on Sunday. No scaling will be permitted for any of the workouts.

Saturday's Workouts

Event 1
3 Attempts for max weight of:
Clean and Jerk

Event 2
For Time:
21-15-9
Deadlift 225/155
Pull-Ups

Sunday's Workout

TBA on Saturday April 3rd

If you'd like to sign up for tryouts. Please send an email to David(AT)CrossFitSouthBrooklyn.com and post to comments.

Gabrus Does a Tabata Sledge Hammer Swing

Remember there is no 10am CrossFit Group Class tomorrow. Classes at 8, 9, 11 and 12 are on as usual.

Are you friends with CrossFit South Brooklyn on Facebook? We've got more videos and pictures there too!

Do you filter your tap water or drink it straight? Why or why not?

3-3-3-3-3
(E1/4)L1 Sets Across/L2 Max Effort

Post loads comments

Skill Work
Handstand Practice

Tomorrow's evening classes will meet upstairs while the ceiling gets sprayed.  We should have access to all our equipment, if not we'll have some other fun in store for you. More details as the day unfolds.

The March Foundations Crew!

There is no 10am class this Saturday.  Classes at 8, 9, 11 and 12 are on as usual.
 
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How a Virus Invades your Body NPR Video

5 Rounds of:
1 minute, max Kettlebell Swings (face level)
1 minute, max Double Unders
1 minute, max Sit-Ups
1 minute rest

Post total reps per movement to comments.

Assistance Work
Foam Roll

Rebecca Steinclimb

We had a small snafu with the merchant account service.  If anyone's payments for services at CFSBK had not gone through yet, they should be processed within 2-3 business days.  We also now accept AMEX for anyone who would prefer to use it.

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Did the discovery of cooking make us human? BBC

Our Mobility and Recovery Intensive works shoulder openers

Happy Birthday, Tamson W and Xuan Mai H!

Member Reminders:
+ The coat room is NOT a changing room.  Please be courteous to the other members and use the bathrooms.
+ If you're late to class, the coach has the right to ask you to wait until the following class.  We often do a lot of prep work within the first 5-10 minutes and having someone show up late can be quite difficult to work around. Especially if you're consistently late.
+ Thank you to Snip for the new tea kettle.  If you use it please remember to drain the water out of it when you're done!  Leaving water in makes it clog up.

Thanks!

Note on this Thursday and Friday
We're very bummed to announce that the DOB has decided our ceilings have to be fire coded.  On Thursday and Friday Airsealis will be in house spraying the ceiling.  Classes are on as usual but will be held upstairs.

Tonight's Schedule
5pm Snatch or Open Gym
6pm Snatch or Open Gym
7pm Open Gym
8pm Active Recovery Class

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Olympic Weightlifting compilation

January 2010

March 2010

3-3-3-3-3
(E1/4) L1/2 Sets Across

Post loads to comments.
compare to 2.22.10

Warm-Up
3 Rounds NFT of:
6 Forward Rolls
3 Sotts Presses, 3 Snatch Balances, 3 Overhead Squats
6 High Box Jumps

Assistance Work
Snatch Pulls 3×3

Jess F on last week's barbell complex WOD

Announcing the Active Recovery Class at CFSBK
This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love.

Date: Tuesdays at 8pm
Price: $20 drop-in rate or 1 class on your CFSBK punch card
 
*Participants are encouraged to bring their own yoga mat. If you don't own one, never fear…we've got some mat space for you to flex, bend, and relax on.

Rest Day Open Gym
We're starting an "open gym" format on rest days at CFSBK. This gives our members an opportunity to make-up a previous workout or spend some dedicated time on a personal weakness.  Due to the technical nature of the Power Snatch, Tuesdays will also include led O-Lifting work starting at 5pm and 6pm. 
When you come into the gym, you'll see a posted warm-up and the previous and following day's workouts.

*All members must clear what they plan on doing with the staffed coaches before beginning to train.

Tuesdays:
5pm Power Snatch or Open Gym
6pm Power Snatch or Open Gym
7pm Open Gym until 8pm.

Fridays:
5:30-7:30 Open Gym

Post thoughts and questions to comments.

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

Post rounds and Rx to comments.
compare to 8.05.09

Assistance Work
Windmills


Brian D christens one of our new platforms

Thanks to Jeremy, Yoon, Brian, Xuan Mai, Shane, Paul and Becca for lending a hand with the platform construction

Happy Birthday, Erik K!

3-3-3-3-3
(E1/4) L1 Sets Across L2 Max Effort

Post Loads to comments.

For Time:
42 Double-Unders
21 Dumbbell Thrusters
30 Double-Unders
15 Dumbbell Thrusters
18 Double-Unders
9 Dumbbell Thrusters
9 Double-Unders
6 Dumbbell Thrusters

DB's are 40lbs for men and 25lbs for women.

Post Rx and time to comments.

Nino D sets up a Deadlift

Front Squat Good/Bad Bi Panel CrossFit

Remember that there is no CrossFit Group class today at 10am.  Classes at 8am, 9am, 11am and 12pm are on as usual.

Yoon, Xuan Mai and Jeremy will be building two Olympic Lifting platforms today after classes.  Get stoked!

Our Volusion Store now accepts American Express.  If you'd like to change your credit card please log on to the store and choose the "Edit Credit/Debit Card" option under "My Account".

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Paleontologists: "We've Been Looking At Dinosaurs Upside Down The Onion

Paulie S and Rip

Here are the following three movements for our upcoming cycle!
Squat Variant: Front Squat
Pull: Power Snatch
Upper Body: Push Jerk
Skill: Back Lever

Please note that we'll be holding three classes (Foundations, Strength and Brooklyn Tri Club) on Mondays at 8pm and will need the entire gym floor.

Check out Gabrus on CrossFit Football!