Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Post load and rounds completed as rx'd (within the minute) and any additional rounds completed within the time frame to comments.

Loading is 45% bodyweight for advanced athletes.  This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds,  first start scaling up until you can do the weight as rx'd, then begin to add one rep to the circuit.  7 reps of the complex for 20 rounds as rx'd is the gold standard.

Accessory Work
Kipping Pull-Up Therapy

This is exactly how Felix comes into class every day, usually preceded by several explosions and fire works.

Dying to Play Slate
And our own Mike Rose's response to it

5-5-5-5-5

Post loads to comments
compare to 1.04.09

Accessory Work
Jerk Therapy
Push-up ladder

Jack will destroy you!!

Happy Birthday Felix, Leonid and Anne!

Drop Sugar, Get Smarter (And Better Behaved) Modern Forager
Conditioning Research Blog

30 Muscle-ups for time

Post time to comments

Accessory Work
OHS/Squat Therapy
Hip Stretches

Dodge Ball!

William Spencer
OHS 160k(352lbs) x3

4 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots 20/14

Post time to comments.

Accessory Work
Deadlift Therapy

Hoover Ball!

"Kelly" CrossFit.com
Greg and Annie do "Fran" CrossFit.com

In keeping with CrossFit's recommendation to "regularly learn and play new sports", we're taking a break from traditional programming to experiment with some games today.  Please note that there are no formal Group classes or Teaser classes.

When: 11am-1pm
Where: SBK!
What to bring: Comfortable, warm clothing and some food or drinks if you can.
Cost: Free!

Hoover Ball
Invented in 1928 by President Herbert Hoover's physician, Hoover Ball combines elements of Volley Ball, Tennis and medicine ball throwing into a dynamic and physically challenging game. 
Players:
2-4 per team
To score:
Your opponent fails to catch a serve/return.
Your opponent fails to return the ball over the net.
Your opponent throws a ball out of bounds
First team to 16 points wins.
Fair Play:
Each ball must be caught and returned immediately, passing and traveling are not allowed.  Players in the front court must return the ball to the opposing teams back court unless an exception is made for certain athletes.

CrossFit Dodge Ball
CFDB is played similarly to traditional Dodge Ball with the exception that when an athlete loses a point he or she must do 10 penalty reps of an exercise before returning to the game.  The team with the most accumulated points at the end of the time limit wins.
Players:
3-6 per team
To score:
You hit an opponent below the neck.
You catch a thrown ball.
You knock a ball out of an opponents hands.
You force an opponent out of bounds.
The team with the most points at the end of ten minutes wins.
Penalty Reps:
Pattern Balls: 10 Burpees
Silver Balls: 10 Dumbbell Thrusters
Blue Balls: 10 Box Jumps

January Foundations preps for a WOD

Jacinto "Warrior" t-shirts and tank tops are now in!

Thanks to John C. for designing and Rob M. for producing these awesome shirts.  Much respect to the living legend, Jacinto Bonilla for obvious reasons.

Scenes from Indonesia Boston.com
Jason McElwain, Autistic Basketball Hero

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.
compare to 10.26.08

Accessory Work
Spinal Flossing
Hip Stretches

Sameer

Hooverball Party!
Classes are off! Hooverball is on! (and maybe some CrossFit Dodgeball too)

This Saturday, we are scrapping our regularly scheduled program for a little fun and games, CrossFit style. Come throw heavy balls around, eat paleo snacks and drink (non-paleo) beer. NFT.

The Details:
When: Saturday 11-1pm
Where: Upstairs at the Lyceum
Who: SBK peeps, family and friends

This is a BYOpaleo! If you'd like to bring snacks and/or beverages, email Margie at margie@crossfitsouthbrooklyn.com

Please note: All classes, including the teaser, are cancelled. There will be an hour of open gym after 1pm if you need to get more action. Or you can just retire to Sheep Station for more beer and burgers. (Without the bun of course.)

Coach Glassman at the National War College CF Journal Free Downloads
Lecture Pt. 1
Lecture Pt. 2
Q&A Pt. 1

1-1-1-1-1

Post loads to comments.

Accessory Work
As many rounds as possible in 12 Minutes of:
12 Pull-ups
12 Burpees

Foam Roll

Coaches Jacinto and Shane

John C. and Erik take CrossFit outdoors and hit the "Deck of Death" at CFSBK's original stomping grounds, St. Mary's Playground. Have fun with your WODs and remember that no scenario is too austere for functional fitness.

Burpee Standards CrossFit.com
Take Bacon. Add Sausage. Blog NY Times

We offer a variety of training services at CrossFit South Brooklyn.  Please review the categories below and choose which option is best for you.  If you have any additional questions, don’t hesitate to contact us.

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CrossFit Group Classes
At CrossFit South Brooklyn we’ve created an inclusive team atmosphere that makes training more fun and helps push each member to reach their full potential.  These daily classes are led by one of our Coaches and follow the posted workout of the day. Learn more…

Interested? Check out our Free Weekly Intro Classes!

Personal Training
One on one sessions are designed to address your specific needs.  Your coach will create a plan and work with you to achieve your goals in a fun and encouraging environment. Small group training is also available. Learn more…

South Brooklyn 8 Week Strength Cycle
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. Our Strength Intensive takes you through an 8 week lifting cycle that has been proven to increase your ability to move large loads. Learn more…

Active Recovery Class
Want to be more flexible?  Move better? Perform better? Just feel better? Have you been “kinda stretching sometimes, sorta”, but making little if any progress? Our weekly active recovery class is a great place to spend an hour performing both soft tissue work and intelligent mobility training. This class meets Tuesdays at 6 and is open to non-members as well. Learn more…

Nutrition and Food Prep Consultations
Fueling your body is a big part of the equation when it comes to good health and fitness. Eating well is essential to becoming a better athlete, and is a powerful (and tasty) way to reverse or prevent a variety of illnesses and body composition issues. Talk to one of our Coaches about developing an personalized nutrition strategy. Learn more…

Olympic and Power Lifting Platform Rental
Looking for somewhere to lift seriously with like-minded individuals?  Contact us about platform rental at CrossFit South Brooklyn.  We’re equipped with two regulation platforms, jerk blocks, metric bumpers, Eleiko barbells and all the strength training equipment you need. Learn more…

 
David Osorio, Head Coach and Owner
David comes to the CrossFit community with over 6 years of training experience ranging from physical therapy clinics to competitive speed schools. Additionally, David holds a B.S. in Exercise Physiology from West Chester University of PA and is a Level 1 certified CrossFit Trainer. 
CrossFit South Brooklyn was started by David back in 2007 out of St. Mary’s Playground in Carroll Gardens.

Contact: David(at)CrossFitSouthBrooklyn.com

 
Shane Williams, Coach, CF Kids Coach
Shane is one of our most diverse coaches and a pillar of this program.  With experience coaching a wide variety of individuals, Shane’s patience and compassion make him ideal for all newcomers, experienced athletes and youths alike.  While he’s best known for Group Class instruction and Private training, Shane also leads our new CF Kids program.

Contact: Shane(at)CrossFitSouthBrooklyn.com

 
Margie Lempert, Coach, Nutrition Specialist
Margie’s love and understanding of nutrition, sustainable agriculture and cooking make her our resident food specialist.  If you’ve got a specific goal in mind or just want to clean up your diet, Margie can help you every step of the way towards better health and longevity through better eating.  Contact her for a consultation or for personal training.

Contact: Margie(at)CrossFitSouthBrooklyn.com

 
Jeremy Fisher, Strength Coach
If you train at South Brooklyn, you’ve probably witnessed some of Jeremy’s many feats of strength and conditioning.  Not only is Jeremy one of our top athletes, he’s also our go to person for all things Strong.  With an uncanny attention to detail and a profound understanding of strength training, Jeremy can help you take advantage of all the benefits of being able to pick up (really) heavy stuff!

Contact: Jeremy(at)CrossFitSouthBrooklyn.com

Chris Fox, Coach, Corrective Exercise Specialist
A former natural foods chef, Christian has been training a variety of populations from 8 to 80 years old for over 4 years now.  With a special eye for mobility issues, he specializes in pre/post rehab, pre/post partum, cardio-pulmonary diseases, and orthopedic concerns. Christian has an AAS degree in Exercise Science from Cuny Kingsborough and is NASM CPT/CES certified as well as a CrossFit L1 Trainer.

Contact: Christian@CrossFitSouthBrooklyn.com

 
Nick Peterson, Rowing Coach
Nick is our in house Rowing expert available for 1-on-1 training on the Concept 2 Rowing Machine.  Whether you’re a novice looking to improve your technique on the erg or an advanced athlete looking to take your rowing to the next level, Nick is your man.
13 Years of Rowing Experience include:
2000 Olympic Games, Quadruple sculls
1998 and 1999 World Championships
Royal Henley Regatta Winner
Rowing Team, Harvard College

Contact: Nick(at)CrossFitSouthBrooklyn.com