Every Minute on the Minute for 15 Minutes:
1 Power Snatch
Start light and build over the 15 minutes to a max for the day. Press outs are no reps. Be sure to hit reps with good technique before adding weight.
Post loads to comments.
Exposure 6 of 8.
AMRAP 10 Minutes:
20 Box Jumps 24/20"
20 Alternating Dumbbell Power Snatches
Post rounds and Rx to comments.
Greg C. cranking out the Sumo Deadlift High-Pulls at Fight Gone Bad
- Iron Maidens! Have you started fundraising for the Iron Maidens Stay Strong Scholarship yet? Don't delay! Sign up through Crowdrise here, and ask all of your CFSBK lifting buddies to donate.
- Do you store your lifting shoes in the closet at 597 or the loft at 608? If so, please make sure they're marked with your name. Unlabeled shoes will be removed on February 21st. Space is getting tight!
Behind the Desk: Greg C.
You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.
Last time, it was Chainsaw Charlie. And now (drum roll, please), introducing...
Name (and any nicknames): Gregory James Cohan, Greg, Gregor, Georgie, G.C.O.
Where were you born and where did you grow up: Born and raised in Farmingdale, NY, home of the Farmingdale Dalers. Don't know what a Daler is? Ya better ask somebody.
How long have you been CrossFitting, and how did you arrive at CFSBK? I've been at CFSBK for about a year-and-a-half, but I've been CrossFitting for about 2-plus years. I was at a different gym in the neighborhood, where my close friend was coaching, but they cut the CrossFit programing, so I popped into CFSBK and haven't looked back!
What are you up to when you're not at 597 Degraw Street? I'm an actor working in film, TV, commercials, voiceover, and theater, and I write and direct some of my own projects. Check me out here! I also work for an amazing start-up company called Seed&Spark, a crowdfunding and distribution platform for truly independent films.
First album that you loved: Stone Temple Pilots, Core.
"Ask me about that time I..." saved my face from being impaled by doing a burpee.
Favorite restaurant or bar in Brooklyn: There are too many to name, but my go-to is Speedy Romeo in Clinton Hill. I love pizza.
Favorite and least favorite lift: I miss Meathead Mondays: Bench and Deadlift. Thrusters are my least favorite, then maybe Squats if Thrusters don't count as a "lift."
Any Front Desk PSAs you'd like to share? If you're a longtime member, talk to new people! And if you're new, talk to people to find out how long they've been coming! CFSBK is truly a community where all boats rise with the tide. There's nothing better than a good high-five after a workout. Pro Tip: For the perfect high five every time, just look at the elbow. Look. At. The Elbow.
ANTIFREEZE: The Gowanus Canal Conservancy Fundraiser
The Gowanus Canal Conservancy will be hosting their annual ANTIFREEZE fundraiser at 7pm on January 30 (this Saturday!) at Littlefield (right across the street), and CFSBK is one of the Silent Auction donors! The event will gather a wide range of attendees who care deeply about the health and resiliency of the Gowanus waterfront and the surrounding local urban environment. There will be delicious local food, plenty of beer, Silent Auction, and (of course) an excellent DJ. Tickets can be found here.
Yesterday's Whiteboard: Squat | Deadlifts, Ring Push-Ups
Rethinking the Calorie The Atlantic
6 Signs We're Not Alone in the Universe