Christina on the erg. Tell us: would you rather row four 250m sprints, two 500m sprints, or a 1K?

Are You Ready To Compete?

Interested in representing CFSBK and putting your training to the test in 2015? Here are a couple of upcoming competitions you may be interested in: 

Flex in the City Team Competition, Saturday, February 14th:
We’re trying to fill one of our Scaled teams and need one more male and female competitor to complete the team. Registration is $400 per team ($100 per team member). The event takes place at the 69th Regiment Armory in NYC. 

Movement Standards: Pull-ups, Wall Balls to a 10-foot target: 14/10 (we have 6# balls available for additional scaling if necessary), Push Press: 95/50, Kettlebell Swing: 53/35 (we have 18# kettlebells available for additional scaling if necessary), Push-ups (push-ups on knees is the additional scaling option), Single Unders. All Scaled Flex athletes can scale standards further during competition.

More information can be found here.

2015 Reebok Spartan Race, Saturday, May 30th:
For the past 3 years, CFSBK has sent a group of adventure-seeking members up to Tuxedo Ridge Ski Resort to run the Tri-State Spartan Sprint. This is a 4-mile race up and down the mountain, with a variety of obstacles to overcome along the way. Interested? Register here. 

More information can be found here.

Partner Competition at CrossFit Solace, Sunday, February 8, 2015:
Crossfit Solace located on East 32nd Street in NYC is hosting a “February Fling” partner competition on Sunday, February 8th. The format is a male/female partner competition with 3 qualifying WODs and a final WOD. Those will be released within the next week. There will be an Rx and a Scaled Division. Prizes will be awarded to podium finishers. The price of the competition per participant is $75 or $150/Team.

More information can be found here. 

If you are interested in any of the above, email Coach MeLo at Melissa [at] crossfitsouthbrooklyn.com.

_____________________ 
Collage with Caris 
How Exercise Keeps Us Young The New York Times

Also… 2015 Reebok CrossFit Games Open registration begins on Thursday, January 15th! Get psyched.

“Diane”

21-15-9 Reps For Time:
Deadlifts 225/155
Handstand Push Ups

Post time and Rx to comments.
Compare to 11.4.2013 and 2.16.2013.

Kristie F. at the top of her push-up

News and Notes

• There are two spots left in Ken H.’s gymnastics strength training class, which meets Sundays from 2-3:30pm, 1/18, 1/25, 2/1, and 2/8. $80 for four weeks, register here!
• LAST CHANCE to sign up for Coach Frank’s Olympic Lifting Program! The PM Cycle starts TODAY but there’s still space left! Learn more and sign up here!
• Zach H. wants you to know about Frostbite 2015, a competition at CrossFit LIC on January 24th. Learn more here, and register here. Email z.hodge [at] live.com if you have any questions or want to coordinate going together.

All The Good Reps, and Only the Good Reps

By Chris Fox 

We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.

With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.

At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.

Crush Week begins today. Remember: all the good reps, and only the good reps!

_____________________
“Diane” WOD Demo by TX Annie & Pat CrossFit
The Comments Section For Every Video Where Someone Does A Pushup The Toast
5 Pieces of Exercise Equipment Trainers Hate Yahoo Health (!!!)

The 2015 LFPB Challenge started one week ago! How’s it going?

Fitness and Performance: 1-1-1-1-1
Work up to a 1RM Power Snatch. Must be a clean lift to count, no press outs.

Post loads to comments.
e6/6
_____________________ 

For Time:
60 Kettlebell Swings 53/35
550m Run
50 Wall Balls 20/14
550m Run
40 Burpees
550m Run
30 Clean and Jerks 115/75

Post time and Rx to comments.

Amanda Mc. squats while JMD “The Hammer” gets busy on the rings

• It also happens to be Amanda’s birthday! Happy birthday!

Want to Explore the World of the Rings? 

Join guest Gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.

When: Sundays from 2-3:30pm, 1/18, 1/25, 2/1, and 2/8
Cost: $80 for four weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies/3 for gents

The class is capped at 8 participants and sells out very quickly, so don’t think twice! Register Here!

More About Ken
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

_____________________ 
Kepler Telescope Discovers Another 554 Possible Planets ScienceNews
What’s In That Image? Masterpieces Like You’ve Never Seen Them Before The Washington Post

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20). 

Post loads to comments.
e6/6
_____________________ 

Team WOD
In teams of 3 with one partner working at a time:
AMRAP 21 Minutes:
14/10 Calorie Row
14/10 Push Ups

Post rounds to comments.

Carissa crushing double unders and Ariel pressing at Open Gym last night 

It’s Almost Your Last Chance to Sign For CFSBK’s Olympic Lifting Program!

EACH CYCLE NEEDS A MINIMUM OF 8 PARTICIPANTS TO RUN! If you’ve been on the fence about signing up, now is the time to do it, or the cycles won’t get off the ground. 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

_____________________
Hanging Hip Touches, Alternating Arms – Demo CrossFit
Black Holes Inch Ahead to Violent Cosmic Union New York Times 

Matty C. hitting his jerk at the Oly meet on Sunday. Have you signed up for Coach Frank’s next Oly lifting cycle? In Matty’s own words: “I cant say enough about this Oly Class. If you are struggling to understand the nuances of these lifts, take the class. If you feel you have a pretty good handle on the lifts, take the class. It took the full 8 weeks to break some of my bad habits and I am so thrilled I am starting to move more efficiently.” Learn more and sign up here! 

• There’s a trove of new items in Lost and Found! Claim your stuff, or we’re giving it away.

2014’s CFSBK Events In Review                 

As Coach David noted in his recent Inside the Affiliate article “Why Are CrossFit Gyms So Expensive?“, if you’ve met someone who loves their gym, that love is probably contingent on a great atmosphere, and a great community—which is why we love putting together so many fun events for you at CFSBK! Huge thanks to our Cruise Director Mare L. who planned and actively organized almost all of these events, about which you should know: 

• There were 25 total events including Memorial Day “Murph”, Fight Gone Bad, the first CFSBK Art Show, and a variety of potlucks
• 2/3 of these events were free to members, the remaining 1/3 had a cost ranging from $10 to $80 per person
• The majority of the events were hosted at CFSBK
• There were an average of two events per month with four in both February and May
• The most popular events (after Memorial Day “Murph”, Fight Gone Bad, the Art Show, and the potlucks) were the meditation workshops, snowshoeing, the Brooklyn Half Marathon party, and climbing at Brooklyn Boulders  

Here’s the full list of events:

Pre-2014 Look Feel Perform Better Challenge potluck
Ice skating
Photo portraits with Bekka P.
Mario Kart tourney
C.R.A.S.H.-B.’s road trip
Post-2014 Look Feel Perform Better Challenge potluck
Snowshoe trip
UFC Fight Night
Meditation workshops
Bike repair class
Fish cooking class
Clothing and book swap
Brooklyn Half Marathon post-race party
Movie night
CrossFit Regionals viewings
Memorial Day “Murph”
Foraging class in Prospect Park
Dog adoption event
Dog training class
Standup paddleboarding trip
Co-WOD with Crow Hill CrossFit
Climbing classes at Brooklyn Boulders
Roller skating adventure
Fight Gone Bad 2014
CFSBK’s first Art Show
The Brooklyn Community Foundation Get Down event 

_____________________ 
Hanging Hip Touches, Alternating Arms – Demo CrossFit 
Red Panda Does Muscle Ups
Monsanto’s Roundup Herbicide—Featuring the Darth Vader Chemical The Institute for Responsible Technology 

What was your favorite event at or through CFSBK in 2014? What events would you like to see this year? 

Fitness and Performance: 1-1-1-1-1
Work up to a 1RM Power Clean.

Post loads to comments.
e6/6
_____________________ 

In 10 Minutes:
30 Power Snatches 75/45
30 Chest to Bar Pull Ups
20 Power Snatches 135/75
20 Chest to Bar Pull Ups
10 Power Snatch 165/95
10 Chest to Bar Pull Ups 

Then,
AMRAP Power Snatches 210/115 

Post rounds and Rx to comments.

Last night’s 5:30pm class prepping to go overhead

News and Notes

• On February 22, Todd C., Ryan J., and Jake L. are competing in the 2015 NYC Experimental Open in Garden City. Learn more here and email David [at] CrossFitSouthBrooklyn.com if you’re interested in participating.
• Happy birthday to September’s Athlete of the Month, Michael C.!

Have You Signed Up For CFSBK’s Olympic Lifting Program Yet?

EACH CYCLE NEEDS A MINIMUM OF 8 PARTICIPANTS TO RUN! If you’ve been on the fence about signing up, now is the time to do it, or the cycles won’t get off the ground. 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

_____________________ 
The Internet’s Favorite Exercise Slate
10 Brooklyn Restaurants to Look Forward to in 2015 (Check out #1!) Brooklyn Based
Why Fish Oil Will Be Your New Secret Weapon PurePharma 

Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week. 

Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20) 

Post loads to comments.
e6/6
_____________________ 

Courtesy of Pat Sherwood
4 Rounds For Time:
4 Power Cleans 205/135
4 Front Squats
4 Shoulders to Overhead
Should be heavy but manageable. Scale to a load at which you can perform four unbroken reps of each movement, understanding that the shoulders to overhead will likely be the limiter. 

Post time and Rx to comments.

Olivia Morgan Englander was born on New Year’s Day, at 8lbs 6 oz., to her CFSBKer parents Rachel S. and Nathan E.! Congrats, you two! 

News and Notes

• Meat CSA Pickup TODAY! The January Herondale pickup is today, 6-8:30. There is no fish this month while we search for a new partner. Questions or issues? As always, email Michele at mignyc [at] gmail.com. 
• SHOE RACKS ARE BACK! You can leave your weightlifting shoes (ONLY weightlifting shoes!) at the gym again. Yahoo!
• Have you signed up yet for Coach Frank’s Olympic Lifting Program? It starts on Monday but there’s still space left! Learn more and sign up here!

Hiring Front Desk Staff 

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and training a new hire for a Feb 1st start. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule. 

Thursdays, 5:45am – 9:30am
Sundays, 7:45am – 11:00am

Email Info [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

Mindfulness Meditation Workshops at CFSBK

“It seems we all agree that training the body through exercise, diet, and relaxation is a good idea, but why don’t we think about training our mind?”
-Sakyong Mipham Rinpoche 

We are once again hosting an introductory meditation workshop for CFSBK members, just in time for the Look Feel Perform Better Challenge! This time, Kevin Townley from The Shambhala Meditation Center in Chelsea will be visiting us to teach two 90-minute workshops: the first on Sunday, January 18 at 2:15 and then on the following Sunday, January 25 at 3:30. Both sessions will introduce basic principles and techniques for shamatha or mindfulness meditation. Learn how meditation works to deal with stress, anxiety, and habitual mental patterns and is a way to make the mind more stable and clear, less caught up in fear and avoidance. And how, on a deeper level, meditation is a system for deeply familiarizing yourself with how the mind works in general, and for developing a more authentic and compassionate outlook on life. You can attend either session or both if you’d like Kevin to address any questions you may have after your first week of practice. Cost is $5/session, which will be collected at the start of the workshop, but please RSVP in advance on the respective event pages (see right-hand column!).  

About Shambhala
The Shambhala Meditation Center of New York is part of an international community of 165 meditation centers founded by Chogyam Trungpa Rinpoche and led by Sakyong Mipham Rinpoche. The Shambhala Buddhist path, unique in the world of Western Buddhism, combines the teachings of the Kagyu and Nyingma traditions of Tibetan Buddhism with the Shambhala principles of living an uplifted life, fully engaged with the world.

_____________________ 
The Only Article on Resolutions You Need Words With Lisbeth
5 Things I Learned From Strength Training Tabata Times
Internal Time: The Science of Chronotypes, Social Jet Lag, and Why You’re So Tired Brain Pickings 

Behind the Desk: Camillionaire!

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.

We’ll be rolling out a few of these over the next few weeks, so stay tuned! And now (drum roll, please), introducing…

Name (and any nicknames): Camille aka Cam (which most people call me) aka Camillionaire

Where were you born and where did you grow up: I was born in Manila, Philippines and moved to the U.S. when I was 3 years old. I grew up in Springfield, Virginia, about 12 or so miles outside of Washington, D.C. 

How long have you been CrossFitting, and how did you arrive at CFSBK? I have been CrossFitting for a little more than a year now, I actually got into CFSBK through Todd C. and Crystal C. I used to run a lot with Michael C. (September’s Athlete of the Month!) then started lifting weights at the YMCA and was looking for a change!

What are you up to when you’re not at 597 Degraw Street: I am at home drawing, staring at my laptop screen while drawing, annoying our three cats, playing board games with buds, watching crappy TV, watching movies, or going to shows to see cool bands!

First album that you loved: I definitely fell in love with the Minor Threat – Complete Discography at the age of 15, it was one of the first CDs I bought at this local store called Waxie Maxie’s. This was recommended to me by some friends who were into the DC hardcore/punk scene at the time. This band and album got me into that kind of music, and I met some really cool people in that community.  I just remember hearing songs like ‘In My Eyes’ and having my teenage mind completely blown. Before that I was listening to 90s alternative bands, rap, and bad/awesome 90s dance music on the side (I still have a soft spot for 90s Jock Jams). 

“Ask me about that time I…”: Met Harvey Pekar (of American Splendor fame) and got him to smile in a picture with me… I can show you the picture!

Favorite restaurant or bar in Brooklyn: I am a big big fan of Dram Shop because they have the best burgers!!! Second fave is Hometown BBQ.

Favorite and least favorite lift: My favorite lifts are cleans! My least favorite lifts are snatches!

Any Front Desk PSAs you’d like to share? I always enjoy a good smile on a CFSBKer’s face as they come in or walk by! I enjoy people telling me about their day or whatever is on their mind. So come say hi (when we aren’t busy) to a Front Desk person!  

Also, a PSA for CFSBK and life in general, from the words of two dudes named Bill and Ted: “Be excellent to each other!!!”

Tuesday Reading Material

• ICYMI: Coach David wrote a new article on his blog Inside the Affiliate called “Why Are CrossFit Gyms So Expensive?“ Check it out, and pass it along!
• Resident professor/philosopher Samir C. penned a great post on his blog, called “Very ‘Eavy, Very ‘Umble: Weightlifting And Humility,” about his experience lifting heavy in the gym recently. 

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‘Battling’ Up a Sheer Yosemite Face, Seizing a Dream, Not a Rope New York Times
The Most Important Skill In Science or Self-Improvement Is Noticing the Unexpected Slate
What’s New on Netflix: January 2015 Vulture
CrossFit-Obsessed Travelers Are Taking Adventure to the Extreme Yahoo Travel

Bench Press

Fitness: 3 x 5 Linear Progression
Add 2.5 – 5 pounds to last week. 
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20)
_____________________

Deadlift 

Fitness and Performance: 1 x 5
Add 5 – 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.

Post loads to comments.
e6/6
_____________________ 

For Time:
100 Burpees

Work at a sub-max pace and aim to stay consistent. These don’t have to be all strict but don’t fall to slop. 

Post time to comments.

Zach H. getting ready to tear it up at Coach Frank’s mock Oly meet yesterday. Congrats to everyone who competed and conquered!

• Coach David wrote a new article on his blog Inside the Affiliate called “Why Are CrossFit Gyms So Expensive?“ Maybe you already know the answer; maybe you don’t. Either way, we’re betting there’s someone in your life who has asked you that question and could use a thoughtful answer. Check it out, and pass it along!

Do You Love Kettlebell Kitchen and the LFPB Challenge?

If you are participating in the 2015 Look Feel Perform Better Challenge (January 8th is the last day to complete all the steps!), then you get a discount with Kettlebell Kitchen. The code will be emailed to you. 

Also, KBK will be giving a prize to the winner with the most Kettlebell Kitchen picture tags on Instagram. Snap some pics of your delicious Paleo food and include the hashtags #cfsbkLFPB2015 and #KBK!

CFSBK Olympic Lifting Program Starts In One Week!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

_____________________ 
And That’s When the Whores Come In: Weightlifting Behavior Catalyst Athletics
The Vice and Vagrants of Old-School Gowanus Narratively 
The Daily Routines Of 26 Of History’s Most Creative Minds Fast Company
Stuart Scott Brought Sports Broadcasting Back to Earth The Atlantic

Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try and go a bit heavier than last week. 

Performance: Work up to a top set of 3 on a Touch and Go Power Snatch
You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than last week. 

Post loads to comments.
e5/6
_____________________ 

AMRAP 9 Minutes:
3 Deadlift 185/125
3 Push Ups
3 Toes to Bar
6 Deadlift 185/125
6 Push Ups
6 Toes to Bar
9 Deadlift 185/125
9 Push Ups
9 Toes to Bar
…
Add 3 reps per round until time is called.

Post total reps and Rx to comments.

Coach Arturo and his daughter Chloe practice handstands. The family that walks on their hands together…

• Come to Coach Frank’s Olympic Lifting Program mock meet today at 2:30pm! Each lifter will have three attempts at the snatch and clean and jerk. 

CFSBK Olympic Lifting Program Starts In One Week!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

2015 Look Feel Perform Better Challenge Check List

Are you participating in the 2015 Look Feel Perform Better Challenge? Everything got started yesterday, but the deadline to complete all the sign-up steps is tomorrow, January 5th:

• Sign your name on the list in the community area of the gym.
• Buy-in of $30. This must be cash and can be given to Front Desk staff. 
• Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website. These are private will not be published or seen by anyone but the judges without your consent.
• Track points earned daily on the Tracker spreadsheet.
• Perform the Test WOD and record results.

_____________________ 
An Icy Volcano and the Cosmic Cycle of Life Slate
The Benefits of Being Cold, or: Does Global Warming Make Me Look Fat The Atlantic