Contralateral Romanian Deadlift / Push Press Superset

A1) Contralateral Single Leg Single Arm Romanian Deadlift
3 x 6-8 @ 4111

Focus first on balance and stability through the foot, lower leg, and hip. Use dumbbells or kettlebells to add load as able.

A2) Barbell Push Press:
3 x 6-8 @ 41X1 

The bar should not be crashing back to the rack position. Start light enough to use the prescribed tempo and to build in load over six weeks.

Sumo Deadlift

3 x 6-8 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. Start light enough to use the prescribed tempo and to build in load over six weeks. Here’s a useful demo video. 

Post loads to comments.
Week 1 of 6

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4 Sets:
8-15 Unbroken Push-Ups (elevated or knees as needed)
15-20 Band Triceps Pressdowns

No rest between movements. Rest 1:00 between sets. Stop each set a two reps shy of failure.

Post work to comments.

This Sunday, September 8th is the last day to register for Fight Gone Bad 2019. This year we’re raising money to benefit the Sunrise Movement, a coalition of young people who aim to stop climate change and create millions of jobs in the process. We can’t think of a more urgent mission! Go HERE to join the fight

Upcoming Training Cycle Template

Training Cycle Dates: M 8/2/19 – S 10/13/19 (6 weeks)

Goals: This cycle will run a similar template to the one we just finished. For conditioning, expect to see regular aerobic work in both steady state and interval formats as well as higher intensity short and medium length mixed-modal pieces. Strength training will again employ unilateral work and Carries alongside Squats, Presses, Deadlifts, and Olympic lifts. Each week will include some dedicated class time to practice a higher skill gymnastics movements.

Tempo training numbers can be confusing, but it doesn’t have to be. Here’s a simple explanation of what those numbers mean when you see a tempo prescribed to a movement. Read this comprehensive article on tempo training for further explanation.

• First number = Time on the eccentric/lowering phase >
• Second number = Time at finish or end of the movement >
• Third number = Time on the concentric/ascending phase >
• Fourth number = Time at the start or beginning of the movement.

So when you see something like this:

Front Squat:
3 x 6-8 @ 4211

You read it as:

3 sets of 6-8 reps of Front Squats, where each rep is lowered for 4 seconds, held at the bottom for 2 seconds, lifted in 1 second, and held at the top for a second.

Monday: Lower Body Unilateral Hinge / Push Press Superset + Sumo Deadlift

Weeks 1-3

A1) Contralateral Single Leg Single Arm Romanian Deadlift:
3 x 6-8 @ 4111

Focus first on balance and stability through the foot, lower leg, and hip. Use dumbbells or kettlebells to add load as able.

A2) Barbell Push Press:
3 x 6-8 @ 41X1.

The bar should not be crashing back to the rack position. Start light enough to use the prescribed tempo and to build in load over 6 weeks.

B) Sumo Deadlift:
3 x 6-8  @ 4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. Start light enough to use the prescribed tempo and to build in load over 6 weeks.

Weeks 4-6

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlifts:
3 x 6-8 @ 4111 

Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.

A2) Barbell Push Press:
3 x 3-5 @ 41X1 

Still able to use the prescribed tempo and to build in load over the next 3 weeks.

B) Sumo Deadlift:
3 x 3-5 @ 4111

Still able to use the prescribed tempo and to build in load over the next 3 weeks.

Tuesday: Snatch + Aerobic Recovery Metcon

Weeks 1-6: Varied exposures

Aerobic Recovery Metcons: If you wear a heart rate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace.

Wednesday: Carry + Metcon

Weeks 1-3

Single-Arm Farmer Carry:
5-7 Sets x 10 Seconds

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10 seconds without putting down and progress week to week from there with the goal of building in weight each week.

Weeks 4-6

Farmer Carry:
5-7 Sets x 10 Seconds

Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10 seconds without putting down and progress week to week from there with the goal of building in weight each week.

Thursday: Power Clean + Metcon

Weeks 1-6: Varied exposures

Friday: Front Squat + Aerobic Interval Metcon

Weeks 1-2: 3 x 6-8 @ 4211
Weeks 3-4: 3 x 3-5 @ 4211
Week 5: Heavy 3 @ 40X1 (no pause at the bottom)
Week 6: 1-1-1 @ 20X1 (no pause at the bottom)

Aerobic Intervals: Not high intensity intervals. The work on these is done at a slightly higher intensity/faster pace than you would be able to maintain during a straight aerobic session like the 30 minute pieces we did last cycle and are doing again on Fridays this cycle. Each interval should be repeatable after the rest period and should look and, importantly, feel the same. This may take some trial and error, so have fun with it!

Saturday: Monster Metcon

Partner workouts!

Sunday: Strict Upper Body Pulling + Metcon

Weeks 1-3: Pull Up “Cluster” Sets (4 x 5/3/2)

Rest :20-:30 between sets and 2:00 between “clusters.” Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at least 6+ quality reps.

Weeks 4-6: Done as “Rest-Pause” Sets

Week 4: 40 reps
Week 5: 45 reps
Week 6: 50 reps

Using the same load or level of difficulty as in Week 3, perform the prescribed reps as quickly and in as few sets as possible. Generally this involves doing multiple challenging but submaximal effort sets. The key is to push just shy of muscular failure and not beyond it.

Today’s Schedule

We’ll be running on a modified schedule today for Labor Day. Here’s what’s happening:

8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
8am to 1pm Open Gym-only Membership

Everything else is cancelled!

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Dumbbell Bench Press / Ring Row Superset

A1) Dumbbell Bench Press:
3 x 8

Use a “faster up-slower down” tempo. Heavier than last week. Last few reps should be tough!

A2) Ring Rows:
3 x 8 

Use a “faster up-slower down” tempo. Change the angle of the body, slow down the negative, and/or add a weighted vest to make these more challenging. False grip is also an option.

Post loads to comments.
Week 6 of 6

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Performance
AMRAP 3 Minutes:
6 Dumbbell Hang Clean Thrusters 50/35
3 Muscle-Ups

Rest 6 minutes and repeat. Aim for very challenging but repeatable efforts.

Fitness
AMRAP 3 Minutes:
6 DB Hang Clean Thrusters 40/25
4 Burpees
2 Chest-to-Bar Pull-Ups

Rest 6 minutes and repeat. Aim to minimize transition time between movements and for very challenging but repeatable efforts. The dumbbell load should be medium-heavy but unbroken. Modify the Chest-t0-Bars to Chin-over-Bar or Jumping Chest-to-Bar as needed. 

Post rounds, reps, and Rx to comments.

Was it a good idea to eat pizza while doing “Fight Gone Bad” last year? You’ll have to ask Coach David. There’s just ONE WEEK left to sign up for Fight Gone Bad 2019. This year participants will raise money for the Sunrise Movement, an incredible organization with an urgent mission that you should learn more about. Go HERE to get involved! 

Labor Day Schedule

We’ll be running on a modified schedule tomorrow for Labor Day. Here’s what’s happening:

8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
8am to 1pm Open Gym-only Membership

Everything else is cancelled!

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled. Don’t forget that we offer Active Recovery at 11am!

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WOD 8.31.19

AMRAP 33 Minutes:
33 Double-Unders
270m Run
21 Russian Kettlebell Swings
15 No-Push-Up Burpees
9 Box Facing Jump Overs

Partners alternate movements. So Partner “A” does 33 Dubs > Partner “B” runs 270m > Partner “A” does 21 Kettlebell Swings > Partner “B” does 15 No-Push-Up Burpees > Partner “A” does 9 Box Facing Jump Overs, then Partner B starts off the next round with jump rope. Modify Dubs to Alternating Foot Steps or 2x Singles. Choose a kettlebell weight and box height that allows you both to move continuously.

Post rounds, reps, Rx, and partner to comments.

Rob U. does some Farmer Carries in a recent photoset by Aaron W. 

Book a Massage with Leah D. Today!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Thursday: 3pm to 8pm
Saturday: 3:15pm to 7:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

News and Notes

• We’ll be running on a modified schedule this Monday, September 2nd for Labor Day. Details can be found on the Schedule page.
• This Sunday’s 12pm Pilates class is cancelled. 

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Are My Hormones Me? NY Mag
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Deadlift

1-1-1 (Heavy Singles)

After a thorough warm up, perform a few heavy singles. If you’re feeling good then go up to or beyond 95%. If you’re newer or haven’t Deadlifted in a while, then aim to get near 85% effort for a few singles.

Post loads to comments.
Week 6 of 6

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30 Minutes for Quality:
1:30 Bike
12 Wall Ball
8 Tall Kneeling Overhead Palloff Press
4 Alternating Turkish Get-Ups

Rotate through the movements at a low intensity/aerobic pace. If you wear a HR monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Choose load and height on the Wall Balls and focus on balance and efficiency. Use a light band on this Pallof variant, focusing on a strong brace of your midline. Use dumbbells or kettlebells for the Get-Ups and alternate arms on each rep. 

Post work to comments.

Did Bjorn accept Jay’s ring? Find out by signing up for Fight Gone Bad 2019! 

This Week at CFSBK in Review

1. There are just 10 days left to sign up for Fight Gone Bad. This year competitors will raise money for the Sunrise Movement, a coalition of young people who aim to stop climate change and create millions of jobs in the process. Register HERE!

2. Join us next Saturday, September 7th for The Iron Maidens Raw Open. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. Right now we’re at $11,093 raised. Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!

3. Good news! If you’re in the market for a new tattoo, you can check out CFSBK member Stephen Lim‘s shop, Happy Place Tattoo, which is located right near the gym at 3rd Avenue and Dean St. Stephen has flash available on his site, or you can check out his personal and shop Instagrams.

4. Got something of note going on in your life?  We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

5. We’ll be running on a modified schedule this Monday, September 2nd for Labor Day. Details can be found on the Schedule page.

6. This Sunday’s 12pm Pilates class is cancelled. 

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Power Snatch

Every 2 Minutes x 6:
2 Power Snatches + 1 Overhead Squat

Post loads to comments.
Week 6 of 6

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AMRAP 15 Minutes:
400m Run
30 Alternating Dumbbell Reverse Lunges
20 Pull-Ups or Ring Rows

Post rounds, reps, and Rx to comments.

11 days left to register for Fight Gone Bad 2019, in which CFSBKers will raise money for the Sunrise Movement, a coalition of young people who aim to stop climate change and create millions of jobs in the process. Watch this awesome video from last year to get a sense of what this very special day is all about, and then head over to the event page to sign up! 

Labor Day Schedule

We’ll be running on a modified schedule this Monday, September 2nd for Labor Day. Here’s what’s happening:

8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
8am to 1pm Open Gym-only Membership

Everything else is cancelled!

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For a Longer Life, Get Moving, Even a Little NY Times
Katrin Davidsdottir to be Featured in ESPN’s “The Body Issue” Morning Chalk Up

Single-Arm Farmer Carry

30 Seconds x 1-2 Sets 

Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting down. Heavier than last week. 

Post loads to comments.
Week 6 of 6

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Every Minute on the Minute x 16 (4e) for Quality:
1) :30 Bike
2) 12 Alternating Dumbbell Snatches 
3) :30 Ring/Forearm Plank
4) 8 Alternating Rotational Slam Balls

Work at a medium-intensity, sustainable pace for the duration of the workout. Prioritize moving through or holding positions as perfectly as possible. 

Post work to comments.

There are just 12 days left to sign up for Fight Gone Bad 2019. This year competitors will raise money for the Sunrise Movement, a coalition of young people who aim to stop climate change and create millions of jobs in the process. Be a perfect angel and register HERE! 

Want a Tattoo? Check out this CFSBKer’s Studio!

Good news! If you’re in the market for a new tattoo, you can check out CFSBK member Stephen Lim‘s shop, Happy Place Tattoo, which is located right near the gym at 3rd Avenue and Dean St. Stephen has flash available on his site, or you can check out his personal and shop Instagrams.

News and Notes

• Got something of note going on in your life?  We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
• If you’ve done Fight Gone Bad in the past, what was your favorite part? Tell us in the comments!

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Power Clean

Every 2:00 for 5 sets:
1 Power Clean Every 10 Seconds x 3 (3 Singles)

The work should be “heavy but perfect” today. Use your heaviest weight from last week if you’re able to. The goal is no misses and no slop.

Post loads to comments.
Week 6 of 6

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Every 5:00 for 4 Sets…

For Times:
30 Double-Unders
15 Thrusters 95/65
30 Double-Unders

Work at a sub-max, sustainable pace and aim for repeatable times to within a few seconds on each set. You should feel like you could immediately repeat another round or two at the same pace. Try to maintain nasal breathing, even if only on the inhale. Experiment with pausing the Thrusters overhead for a second to maintain good rhythm and positions. Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. 

Post times and Rx to comments.

Last year Danae, Margie, and Francine appeared on Mission BX with TK and Bintou from Grace Outreach to talk about Iron Maidens and the Stay Strong Scholarship. Watch it to get a sense of why the Stay Strong Scholarship is so important and why you should support Iron Maidens lifters in their fundraising! 

The Iron Maidens Raw Open: T-Minus 12 Days!

We’re less than TWO WEEKS away from The Iron Maidens Raw Open, our annual women-only powerlifting meet slated for Saturday, September 7th. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. It’s one of our most exciting events of the year. Come out to the gym to cheer for these strong women!

For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. CFSBK’s own Danae Mcleod, the Executive Director of Grace Outreach, told NYNMedia why this is such an important cause right now:

How do DACA youth and undocumented immigrants make it through higher education while paying out of pocket? The direct answer is most do not. According to TheDream.US, only 5 to 10 percent can afford college.

There are many great scholarships for undocumented youth wanting to further their education. TheDream.US awards some 3,000 scholarships to those who are either high school or community college graduates, or students who live in states where they cannot access in-state tuition. Golden Door and the Jack Kent Cooke Foundation are two others. However, these scholarships are extremely competitive and not sufficient to meet the needs of the more than one million Dreamers estimated to currently be living in America.

In 2015, I started talking to a close friend, Margie Lempert, about my students’ dilemma. Lempert runs a women’s powerlifting event called the Iron Maidens Raw Open every year at a gym in Brooklyn. She wanted to add a fundraising component to this incredible day showcasing women’s strength. We thought that the grit and determination that it took for undocumented women to get to college matched the strength and tenacity that women powerlifters demonstrate. Together we created the Stay Strong Scholarship to support undocumented women at Grace Outreach. The money raised pays for 80 percent of college tuition for selected undocumented students and DACA youth.

This year, our goal is to raise $30,000 to continue supporting undocumented women. Right now we’re at  just over $9,848 raised. Can you help us break through the $10,000 mark by the end of the day?

Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!

News and Notes

• This Sunday’s 12pm Pilates class is cancelled. 
• In case you missed it, yesterday we offered 5 Reasons to Sign Up for Fight Gone Bad 2019. So far, around 35 of you are registered to take part in one of our biggest and best community events of the year. Go HERE to get in on the fun!

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Rear Foot Elevated Dumbbell Split Squat

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video!

Front Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 6 of 6

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Cash Out

12-9-6-9-12:
Dumbbell Lying Triceps Extensions

Rest 1:00 between sets.

Post work to comments.

JOIN THE REVOLUTION. The deadline to register for Fight Gone bad is approaching. You don’t wanna miss this one! 

5 Reasons to Sign Up for Fight Gone Bad 2019

Fight Gone Bad, one of our biggest and funnest community events of the year goes down on October 5th. The deadline to register—Sunday, September 8th—is fast approaching. You may be asking yourself, “Why should I do this big crazy workout?” Here’s why!

1. FUNDRAISING: Last year, we raised nearly $18,000 for the Brooklyn Community Foundation, a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grant-making, and community service. And over the last 10 years, CFSBK has raised over $600,000 to benefit local communities. This year, we’ll be partnering the Sunrise Movement, a coalition of young people who aim to stop climate change and create millions of jobs in the process, in hopes of making a difference in the wider world beyond Brooklyn.

2. TEAMS: Once our registration deadline ends on the 1st, we’ll create teams consisting of 6 athletes. This is a great chance to get to know your fellow CFSBKers better and make some new gym buds. Maybe you go to 6:30pm class and have always wondered what those crazy 6am’ers are really like. Now’s your chance! Check out last year’s team photos.

3. COSTUMES: With Fight Gone Bad happening so close to Halloween, we encourage teams to come up with a fun team name and dress the part! Last year we found out what it looks like when characters from Alice in Wonderland, the Teenage Mutant Ninja Turtles, and the Cirque du Soleil look like doing CrossFit. They still make a lot of weird faces, it turns out. But hey, we also give prizes to the team with the most spirit!

4. SCALING OPTIONS: Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. Worried about those 75 lb. Push Presses? Don’t! It’s a challenging workout, but we’ll have scaling options available.

5. FRIENDLY COMPETITION: It’s just fun, and you’ll have the support of your team and the crowd that always turns out to cheer! Check out Coach Fox’s blog classic “Why Compete?” for a persuasive read on the joys of competition, even if you’re not a competitive person.

Register Here!

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Dumbbell Bench Press / Ring Row Superset

A1) Dumbbell Bench Press:
3 x 8

Use a “faster up-slower down” tempo. Heavier than last week.

A2) Ring Rows:
3 x 8 

Use a “faster up-slower down” tempo. Change the angle of the body, slow down the negative, and/or add a weighted vest to make these more challenging. False grip is also an option.

Post loads to comments.
Week 5 of 6

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AMRAP 12 Minutes:
3, 6, 9, 12, 15, 18, 21, adding 3 reps per round of…
Hang Power Cleans 95/65
Push Presses
Toes-to-Bars

The barbell should be light for you. Modify the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post rounds, reps, and Rx to comments.

Eat, Pray, Gainz: Sausage and Tortilla Egg Bake

By Chris Fox

Editor’s Note: Everyone has loved the recipes we’ve been pulling out of the archive on Sundays, so let’s keep it rolling. Here’s another banger by Coach Fox that you can meal prep. Make it today and let us know how it goes in the comments! This post originally went up on 4.6.17.

Is breakfast the most important meal of the day? Not sure, but it can certainly be the hardest one to get right on a busy morning. Here’s an easy, healthy, make-ahead breakfast idea that can be tailored to your taste and to what you happen have on hand in your kitchen.

The recipe below makes 6 servings, each at about 275 calories with 25 grams of protein, 10 grams of fat, and 15 grams of carbohydrate.

Ingredients

• 3 links chicken andouille sausages, diced (we used Amylu brand)
• 2 cartons egg whites (16oz ea)
• 6 corn tortillas, sliced
• 2 oz pepper jack cheese, shredded
• 2 cups frozen chopped spinach, defrosted and thoroughly drained
• 2 teaspoons of butter (for greasing the dish)
• Salt and pepper (to taste)

Prep

• Preheat oven to 400 degrees
• Grease baking dish with butter
• Dice sausages
• Slice tortillas
• Shred cheese
• Drain spinach
• Season egg whites with salt and pepper

Instructions

• Layer tortillas, andouille, spinach, and cheese in the greased baking dish.
• Pour egg whites into the dish over layered ingredients.
• Place in center of preheated 400 degree oven and bake for 25-30 minutes, or until cooked through. It should be slightly browned and an inserted toothpick should come out dry.
• Let cool before slicing. Store in airtight container (or plastic wrap).

That’s it! You can nuke it for 40 seconds or so to reheat in the morning for a protein-packed breakfast, though Jess and I have often been spotted eating these at room temp out of our hands at around 7am. It doesn’t just have to be a breakfast meal! You can enjoy it any time of day. And, it travels and reheats well for lunch or brunch parties. Mimosas optional…

Hacks!

• Change ingredients to your taste, or to use what you have on hand!
• Use 2c cooked pasta or potatoes instead of the tortillas.
• Use any other cooked lean protein in place of the chicken andouille.
• Use any other cooked, chopped, and dried green vegetables.
• Use whatever cheese you have on hand.
• Use 12 whole eggs in place of egg whites for a higher fat content.

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WOD 8.24.19

4 Rounds:
15 Burpees
35 Squats
500m Row

Rest 3 minutes between rounds. Aim for consistent efforts, within a few seconds on each round. 

Post times and Rx to comments.
Week 5 of 6

This Week at CFSBK in Review

1. We’re now 2 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. This year, our goal is to raise $30,000 to continue supporting students at Bronx-based Grace Outreach. As of Friday night, we’re at $8,101 raised. Can you help us break $9,000 by Monday? Donate to your favorite lifter(s) here!

2. We’d love your help with Iron Maidens 2019! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

3. We’re also less than 2 weeks from the deadline to register for Fight Gone Bad 2019, one of our biggest and best community events of the year. It’s a day full of fun, fitness, costumes, and raising money for a great cause. Space is limited, so what are you waiting for? Register today!

4. Last weekend, 3 badass women from our Next Level Weightlifting Club competed at the Brooklyn Barbell Open. Check out Thursday’s post to find out the truly impressive results!

5. Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.

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