Established 2007
3-3-3-3-3
L1 5×5 Sets Across, L2 Max Effort
Post loads to comments.
compare to 11.28.09
Skill Work
Kettlebell Snatch refresher
Katie M and Deadlifts
Check out these Handstand Progressions from our friends at Norcal Strength and Conditioning
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Sugru.com
CrossFit South Brooklyn's Coaching Staff
Happy Birthday, Sameer P!
Due to an event at the Lyceum, we've had to shift our hours back on the weekends of the 12th/13th and the 19th/20th. Class times will be 8am, 9am and 10am. Check out the Event's Calendar for the full schedule. We apologize for the inconvenience.
We've still got slots available for December Foundations! Tell your friends, tell your enemies.
Times: Mondays and Wednesdays from 8-9:15pm
Dates: 12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
REGISTER HERE
What do you think we should name our new Anatomy Skeleton?
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Incremental Increases Mark Rippetoe
Handstand Push-Up Practice
Warm-Up
5 Rounds NFT:
5 Forward Rolls, over barriers
5 Box Jumps, increasing height
Nick K improvises some hay bail Jumps
Check out "Food in Mouth" from, Margie's Local
Happy Birthday, Gabe E!
Here are the WODs for the Hoboken Winter Challenge
Event 1
7 Clean and Jerks (145/95)
7 Burpees
7 Rounds For time
Event 2
10 Ring Dips
20 Air Squats
Amrap in 10 minutes
Event 3
1500 meter Row
For time
5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round.
Post times for each round to comments.
compare to 7.6.09
Accessory Work
Foam Roll
Cloyde works Muscle Ups
The Hoboken Winter Challenge is just 11 Days away! Who all is representing CFSBK?
Tom on 5×3 Deadlifts
Is anyone interested in going in on a Jump Rope order? If so, please check out the two options below and email me (David(at)CrossFitSouthBrooklyn.com) with your rope specs. When we these come in, please put a piece of athletic tape on the handle and write your name on it.
Power Systems Speed Ropes
Perform Better Speed Rope
December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)
3-3-3-3-3
L1 Sets Across/L2 Max Effort
Post loads to comments.
compare to 11.23.09
Warm-Up
3 Rounds NFT of:
Row 250m
25 Sit-Ups
15 Gillies
Power to the Christine
Happy Birthday, Paul S!
December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)
5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps
Post loads and rounds to comments.
Assistance Work
Strict Pull or Chin-Ups, 3×8-12
add weight if necessary
Jessica F
CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)
5-5-5-5-5
L1 Sets Across/L2 Max Effort
Post loads to comments.
compare to 11.21.09
Warm-Up
3 Rounds NFT of:
4 FWD/BCK Overhead DB Lunges, Each Leg
10 Knees to Elbows or Toes to Bars
20 30 or 40 Double Unders
Setting up the Catch before the Rowing and DB Thruster Couplet
Our first Mobility and Recovery Intensive sold out fast. If you're interested in preregistering for the next one, please email Christian(at)CrossFitSouthBrooklyn.com. Please include what days/times would work best for you.
Welcome Joe P, Rickke and Dom!
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"Core" Stability Mark Rippetoe
Measuring Hip Internal Rotation Eric Cressey
Brandy from CrossFit Queens at CFSBK
Where did you spend your Thanksgiving?
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Reflexive Lifting Dragon Door
Rest and Recovery Posts Round Up CrossFit Invictus
5 Attempts of:
Spring 200m
Rest as needed between efforts
Post times to comments.
compare to 8.16.09
Warm-Ups
400m Jog with mobility drills every 100m.
Today's workout will be held at 9:00am at the Red Hook Track. The closest subway stop is the Smith and 9th stop (G/F) however if anyone would like to carpool from the Lyceum, please post to comments before 8am.
Gabrus goes 5×5
CrossFit South Brooklyn is thankful for all the love and support we've experienced from our members and extended family. Have a save and happy holiday, everyone.