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WOD 11/06/15

8 Minutes of Muscle Up/DeadLift (click links for details) A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt) B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no…

Muscle-Up, Brooklyn

By: Reuben Pearlman CrossFit uses the term “gymnastics” not only to include the traditional competitive sport but all activities where the aim is body control. It is within this realm of activities that athletes can develop extraordinary…

WOD 6/16/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 200M Run @ 50-90% RPE + 5 Rounds of: 40-yard Dash Notes: Please take time to stretch your legs thoroughly/Use first 2-3 Rounds as a warm up and increase intensity gradually. B-…

WOD 4/16/15

8 Minutes of Back/Hip/Ankle/Wrist Mobility A- WU- 1 Minute Each: Max Reps Double Unders/Jingle Jangles/BallSlam (20/15)/Jingle Jangles/BallSlam or 1 Minute Each: Practice Double Unders/Jingle Jangles/BallSlam (20/15)/Jingle Jangles/BallSlam/Practice…

WOD 4/15/15

8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts B- Thruster- 15 Minutes To A Challenging Triple C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…

WOD 4/9/15

8 Minutes of Ankle/Hip/Back Mobility A- WU- 2 Rounds of: 1 Minute Light Row; 30 Seconds Rest/1 Minute Double Under Practice; 30 Seconds Rest/1 Minute Max Reps Hollow Rock B- In 20 Minutes Complete As Much As Possible: 1K Row/800M Run/150…

WOD 4/1/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15) B- Power Clean + Jerk- 10 Minutes To A Challenging Triple C- Tambot= For Time: 10 Power…

WOD 12/13/14

8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility A- WU- 2 Rounds of: 250M Row; 90 Seconds Rest Between Rounds + WU- Thruster (115/75)/Pull Up/Burpee   -8 Minute Cap B- 2014 Beat The Streets Partner Workout= 15 Minute AMRAP of: 20 Thruster…

WOD 7/19/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run   -8 Minute Cap C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…

WOD 3/10/14

8 Minutes of OverHead/Wrist/Hip/Ankle Mobility A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of Triple or Double Under Practice   -9 Minute Cap B- Snatch Complex= 1 Snatch/1 Hang Snatch/2 OHS (overhead squat)- 15 Minutes…

CrossFit kids 718/ Kings County Kids Club

Dear Parent(s) and/or Guardian(s): The last day for the Spring Session of CrossFit Kids will be on June 19, 2013.  [pullquoteleft] We are so proud of all of the success your children have emulated within each class. Thank you for time…

LOE 10/19/10

Warm Up - 1 Rounds x 2 Minutes each Row Erg/ Versa Climber/ Jump Rope/Undulating Rope Patterns Max Effort- Front Squat  5x3/3x3/1x3 AMRAP - 5 Minutes 20 Gorilla Cleans/ 30 Flutter Kicks/ 10 Push Press

LOE 7/11/10

Warm Up - Dynamic Flexability SB Sprints-  (20 seconds on 30 seconds off) AMRAP in 20 minutes - 8 Dead Lift - 6 Clean SB Shuttle run -(20 seconds on 30 seconds off) 20 - DB Snatch / Windmill Cool Down - Static Stretches

Save the Date 7/01/2010

You are cordially invited to the Grand Opening of Brooklyn Fitness Factory July 1st. Come on down for a light work out at 6:30pm (optional) and stay for refreshments afterwards. We are located at 366 7th Avenue, Park Slope Brooklyn. We look…

Post workout observations

Today featured a hearty work out made more fulfilling by the humidity and sun shine.. Mmm, mm good. Despite mother natures pleasantry the athletes gave an awe-inspiring performance.  Behr came with her A game today and was playing to win all…

Post WorkOut Observations 4/23/10

Small Group training indeed. Well today's work out was both challenging and fun.  We only had two athletes come through but made the best of it either way. Angelica did a great job on the sprints running them as hard as she could.  Well running…

LOE 4/23/10

Chippy Sprint Warm UP- Dynamic and Static Flexibility 40 yard Sprint- 1X each Straight, Left Turn, Right Turn, Lateral Heel to Heel, High Knees, Heels to Butt, Carioca, Knee Kick, Lateral Knee Kick, Track Start, Off of Belly and Off of…

LOE 4/11/10

Mission Impossible (redux) Dynamic and Static Flexibility Run 5 minutes - 200 Walking Lunge Run 5 minutes - 150 Jacks Run 5 minutes - 100 Air Squat Run 5 minutes - 75 Sit UP 50 Push UP 25 Flutter Kicks 20 Mountain Climbers 15 Buprees…

Post WorkOut Observations 4/9/10

Steps and Bars Welcome aboard to C.Pollard my good friend who made a long-awaited appearance. Well we started off with a light Warm Up which consisted of just a little bit of box steps UP's and Jump Rope. lol We transitioned into some 5X5…