Established 2007
3-3-3-3-3
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Accessory Work
4 Rounds for Time of:
20 Kettlebell Swings
10 Dumbbell Hang Squat Cleans
Go heavy
Welcome to CrossFit SBK, Alec and Debbie!
February Training Calendar for CFSBK
Tribes and CrossFit Marketing Genius
CrossFit Bogota
Mobility, Flexibility, Stability Workshop This weekend at CF Virtuosity!
Ashley… rests.
Here's some produce we got to sample while in San Fransisco. Enjoy!
Attention SBK members: If you're thinking about attending our Level 1 Certification in April, please email me first.
3-3-3-3-3
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Accessory Work
Snatch Technique Pt 1
Charmel and John C
Mobility, Flexibility and Stability Work Shop CrossFit Virtuosity
CrossFit South Brooklyn With a Side of Bacon Thanks, Adam S!
21-15-9 reps for time of:
Thrusters 95/65
Pull-Ups
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Accessory Work
Goat or core work
Laurel sets up a deadlift from yesterday's WOD
Perform an inverted ladder with the following two movements.
10-1 reps of Burpees
1-10 reps of Deadlift, 225/155
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Accessory Work
Kip Swings
Turkish Get-Ups
Little McGrath gets in on the fun
Gillian leads Pull-up Therapy
Good luck to the February Foundations crew starting up this weekend!
CrossFit South Brooklyn on Facebook
JR Focuses the eyes of the world on the women of Kenya SuperTouch
Letter Box House CoolHunter
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.
5-5-5-5-5
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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
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Accessory Work
OHS/Squat Therapy
Hip Stretches
Dodge Ball!
4 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots 20/14
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Accessory Work
Deadlift Therapy
Hoover Ball!
"Kelly" CrossFit.com
Greg and Annie do "Fran" CrossFit.com