155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front
squat in which the crease of the hip passes below the height of the
kneecap. The finish position is with the arms, hips and knees fully
extended, arms overhead, with at least a portion of the ear visible in
front of the arm. Dropping the barbell is acceptable.

Don’t forget that today is the South Brooklyn BBQ!

Start Time: 3:00PM 
Location: Newswalk Roof Deck
535 Dean Street, Brooklyn, NY 11217 US
Contact: Jim @ (917) 671-8800
Rain or shine the BBQ will be on!!

Elizabeth, Lisa and Karolina

ALSO: Next week we are all cordially invited to participate in the first annual Boot Camp Fitness Brooklyn Bridge
Run Against Cancer. All proceeds and donations will go to the Cancer Research Foundation. The run starts at Cadman Plaza Park at 7:55am and will go over the Brooklyn Bridge into Manhattan. There will be some CF moves included to make things more interesting (I smell burpees). So come out have fun and give to a great
cause. Please feel free to call if you need any other info
718.536.0425. Hope to see you all soon. 3-2-1 GO! -Darren Boot Camp Fitness

Let’s get a team together! Anyone interested?

CF GAMES!!

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Post total time for all three workouts to comments.

Paul

CrossFit Games!

As you all know the CrossFit Games are this weekend and our own Jeremy Fisher will be competing for top CrossFitter. Jeremy is a phenomenal example of what consistency, intensity, sound nutrition and a positive mentality can have on performance.

In a show of solidarity we will be combining Saturday’s Group and Beginner classes and giving everyone the option of doing all three competition WODS within the 2.5-3 hour time frame. Regulation standards will be adhered to strictly and the scoring system will be the same as at the games.  Although he’s across the country his South Brooklyn Crew will be with him in spirit suffering through these workouts and cheering him on. This one is for Jeremy, guys.

Any words of encouragement for Jeremy at the games?

For Time:

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

Post loads to comments.

Accessory work:
STRETCH AND FOAM ROLL!

Brandy

Scaling a WOD

10 Dumbbell Thrusters
1 Pull-Up
9 Dumbbell Thrusters

10 Pull-Ups

Post to comments.

Father and Daughter CrossFitters

CrossFit South Brooklyn BBQ!

Jim, Max, Marie and Pauline will be hosting a Barbecue for CFSBK on Sunday, July 6th at their rooftop deck. Everyone is invited and encouraged to attend!  Please RSVP via a comment on this post including your email address.  We’d like to organize people to help out with some food and condiments so that we can all eat way too many blocks and make this BBQ a success. Once people start to confirm we will figure out who can bring what.
Thanks so much to our generous hosts for this great idea!

Today’s workout comes courtesy of Mike Rutherford at Boot Camp Fitness Kansas City

For time:

45 Double-unders

Post time to comments.

Athletes must be cleared by a coach to use the rx’d load on the cleans.

The definitive guide to grains
Sugarholics
Smart Alternatives

The following equipment has been ordered:
10lb bumper plates (x 3 Pairs)
20kg WFW CrossFit Bar (x1)
Pull-Up Assistance Bands (Lx2, Mx2, Hx1)
York FTS Adjustable Rack (x1)
York Flat Bench (x1)

Sal goes overhead

Bethany pressing, Quinton approving

What other equipment would you love to see (or see more of) at CFSBK?

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

Post loads to comments.

Assistance work:
+ Max Ring Dips, rest 3:00 (3 Rounds)
+ Work on your Performance Focus
+ Shoulder mobility work.

John gets down.

How many hours did you sleep last night?

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

Post loads to comments.

Assistance work:
+ Bulgarian Split Squats 3×8
+ Dead Hang competition: Whoever can hang from the pull-up bar the longest gets a free Pioneer Valley CrossFit "Kool-aid" shirt! (Men hang on the 1.5" side and women on the 1.25")  Thanks Sean and Sandy!
+ Develop an outline for achieving one of your performance focuses and start day 1.
(I will obviously assist you on this)

Charmel, Paul and Sal

CrossFit NYC's Gillian Mounsey Strength and beauty!
Starting Strength Wiki