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

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Accessory work:
Complete as much work in one minute at each station as possible before moving on to the next exercise. (4 Rounds)
SDHP 75/53
Wall Ball 20/14
1 min rest

Max Effort

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

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Patrick is very proud of his dumbbell.

The CrossFit Nutrition Seminar being held at CFSBK is officially SOLD OUT.
Is anyone interested in helping out with cleaning up the Lyceum before Robb and Nicki get here? Beer will be provided!

I've also managed to acquire a decent sized mat from Equinox.  It's rolled up so I'm not sure on the exact measurements but it looks to be about 7'x10'.  Does anyone have a van/truck large enough to help me move it from Columbus Circle to the Lyceum? Gas, lunch and appreciation all included.

3-3-3-3-3

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compare to 8.11.08

Accessory work:
Max Strict pull-ups, Rest 3 minutes (3 rounds)
FGB Prep: 1 Minute test on rower, for Calories. (3 attempts)

Paul goes for a pull-up with the 40 lb vest.

Foundations Cycle 5A starts tonight at 8pm.  We're all looking forward to the new set of athletes at CrossFit South Brooklyn. Don't hesitate to introduce yourself, these are your newest teammates!

4 Rounds for time of:

Sameer does a 2 Pood (72lb) pull-up.

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

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Accessory work:
Snatch- The start position

"Hurting people is fun"

Blauer Tactical Systems
Why the startle Flinch? (CrossFit.com)

21-15-9 reps, for time:
Deadlift 225lbs
Handstand Push-ups

Accessory work:
Split Jerk Foot work
Lever work

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Hillary

15 Members, $736 raised to far.  Team South Brooklyn
Chilli-Rubbed Skirt Steak
Chinese Weightlifting (again, and still cool)

2-2-2-2-2

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Accessory work:
Back Squat 85%x5x3
Back Extensions 12×3

Shane teaches the Squat

Concept 2 Forum
Have you watched all the rowing videos at CrossFit.com?

For time:
Row 800 meters
Odd Object Run, 620 meters
50 Box Jumps, 20"
50 Burpees

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Accessory work:
Weighted Bodyweight Rows
Foam Roll

Brian gets down with some 32" box jumps at CF Oahu

Tight hips and the domino effect on training.

1-1-1-1-1

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Accessory work:
BSQ 82%x5x3
3 Rope Climbs (technique emphasis)

John C. sets up for a Split Jerk

Upcoming additions to your training facility:
15 Jump Ropes, various sizes
Weighted Dip/Pull-up Belt
Myo-Release 6" Ball
Flat Bench x1
York Squat/Bench Rack
300 more lbs of Bumpers (45×2, 35×2, 25×4, 10×4)
10k Barbell x2
Medicine Balls x2 (4/10)

Zone Calculations: Activity Level (Robb Wolf) Via CrossFit.com
Sign up for the CrossFit Nutrition Seminar at CrossFit South Brooklyn, Nov 1st.
www.nbcolympics.com

3-3-3-3-3

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Accessory work:
3 Rounds of: Max ring push-ups, Rest 3 minutes
Windmills 3×8

Colette gets primal.

I wanted to thank everyone who has signed up for our Fight Gone Bad Charity Event! We created the FGB home page so that you can easily direct friends and family to an overview of the program as well as a direct link to your personal profile.  Whoever raises the most money will receive a complimentary personal training session to prepare for the event!