For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Jacinto

Did everyone see Jacinto in this CF Games Video?
Concept 2 Rowing by Again Faster

Max Rounds in 20 Minutes of:
5 Cleans, 135lbs
10 Pull-ups

Post Rounds to comments

Click Margie to browse some more pictures from her and Shane’s Trip.

Natalie Woolfolk Training
via Performance Menu
High altitude pull-ups
Saturday mornings at CF San Diego

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Kevin is “feeling it”

New CFSBK Shirt by John C!
Permission to Fail
Eat This! (again!)

4 Rounds for time of:
12 Push Jerks, 95lbs, 65 lbs
50 Squats

Post Time to comments

Accessory work:
3 Rounds of:
Max Strict Pull-Ups
Rest 3 Minutes

Brandy

Physical Subculture
The Joys of Shingles

4 Rounds for time of:

Max Rounds in 20 Minutes of:
10 Dumbbell Thrusters
Bear Crawl Across the Lyceum 40′
5 Pull-ups
Bear Crawl Across the Lyceum 40′

Skill work:
C2 Rowing!

Get wet, stay dry.

Donations:
Thank you to everyone who has contributed equipment and resources to CFSBK.  Whether they’re permanent or temporary donations, they have enhanced the program and impacted the entire community. Some tools we’re using that were donated include:
Rings, Dumbbells, 20″ Box, Kettlebells, Weighted Vest, Medicine Balls, First Aid kit, Camera, Foam Rollers, Disinfectant, Jump ropes and countless other kind gestures.

Thank again, everyone!

1-1-1-1-1-1-1

Post loads to comments.

If you’re feeling a little wiped from yesterday’s Filthy, focus on dialing in your clean technique.

Adam

FOUNDATIONS CYCLE 5:

We’re proud to FINALLY announce our next General Foundation’s Cycle!  Starting in August all athletes interested in training at CFSBK will have to either take a General Foundations cycle, Private Foundations cycle or the equivalent in Personal Training. This filtration method will ensure that everyone who walks into a group class has had qualified training on all the movements and will not require intensive personal attention.  We listened to your feedback and expanded the class to 2 days a week for 4 weeks and increased the required readings and homework assignments.

There will be an early bird special of 200$ for the next cycle if you register before August 7th.  Once the early registration period ends the cost will increase to 240$

Foundations Cycle 5 will meet Thursdays at 8pm and Sundays at 1pm on the following dates:
8/21, 8/24, 8/28, 8/31, 9/4, 9/7, 9/11, 9/14

Please email David to confirm your spot today!
David@CrossFitSouthBrooklyn.com

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 lbs or Dumbbell RDL’s, 25 lbs each
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

CrossFit South Brooklyn

We’ve updated the “Class Options, Schedule and Pricing” and “Location” tabs to better reflect some changes the program will be experiencing come August.

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Juliana learns to Deadlift

This is what a gym should look like:

Lifting Area

Open Area