Team Metcons

A) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
25 Double-Unders or Alternating Steps
5 Power Snatches 95/65

The barbell should be light and unbroken. Scale accordingly and #save-the-10s-and-15s.

Rest 5 minutes, then…

B) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
15 Squats
5e 3-Point Dumbbell Rows

Choose a heavy load that you can consistently perform sets of 5 with perfect form.

Post rounds, reps, and Rx to comments.
Week 1 of 8

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions (more info below on standards), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!

RX

Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:

Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups

SCALED

Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:

Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups

Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.

Register Here!

Facebook
Instagram

CrossFit South Brooklyn is centrally located in the Gowanus section of Brooklyn (location) and is easily accessible from the Atlantic-Pacific subway station, the Union Street stop on the R/N line, LIRR’s Atlantic Terminal, and a few minutes from the BQE.

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Yesterday’s Results Board: Clean | Deadlifts, Row, Thrusters
The 10 Most Important Reasons to Squat Breaking Muscle
A Fantasy Getaway in a Fish Tank The Outline

Clean Complex

Every 2:00 x 6 Reps:
Power Clean + Hang Clean + 3 Front Squats + Jerk

Build to a medium-heavy but perfect load.

Post loads to comments.
Exposure 1 of 8

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For Time:
40 Deadlifts 95/65
30/21 Calorie Row or 21/15 Calorie Bike
20 Thrusters 95/65

The barbell should be light for you and unbroken on the fast end. Prioritize intensity over load.

Post time and Rx to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 28, 2019 at 1:53pm PDT

Open Intramural Team Competition: Final Results!

Coach Brett, Coach Keith, and returning champion Coach David are here to bring you another edition of the CFSBK Update Show. For the 5th and final time in this Open, they bring you team and individual highlights. Be sure to watch to the end for the blooper reel!

Current Ranking – Team – Overall Average 

1. Jacked in Black: 25.16
2. Code Red: 27.43
3. Bar Muscle Pups: 28.26
4. Blubonic Plague: 28.59
5. Reasonably Okay Hulks: 29.14

You can see the full points breakdown here. Congrats to everyone who took part in this year’s competition.

FRIDAY NIGHT GROUP CLASS STARTS TONIGHT!

Starting today we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.

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Yesterday’s Results Board: Back Squat | Dumbbell Lunges, Chest-to-Bar Pull-Ups
The Only Metric of Success That Really Matters Is The One We Ignore Quartz
How Treadmill Running Differs from Outdoor Running Outside

Back Squat

Fitness 
3 x 5

Sets across. Start light enough to add 10-15 lb for a few weeks.

Performance 
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 1 of 8

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4 Sets:
40 Walking Dumbbell Lunges 45/25
5-4-3-2-1 Breathing Chest-to-Bar Chin-Ups

The load on the Lunges should be moderate. For the Chin-Ups, do a set of 5 then take 5 breaths, do a set of 4 and take 4 breaths, and so on. Add weight as able or modify to Chin-over-Bar or assisted as needed.

Post work to comments.

Coach Fox cheers Azam P. on his way to his first Bar Muscle-Up in 19.4. In case you missed them, check out our Friday Night Lights photos from 19.1, 19.2, 19.3, and 19.4. Photos from 19.5 will be up soon! 

News and Notes from CFSBK Members

• A note from Stella Z.: “This weekend, I came in 4th in the American Crossword Puzzle Tournament, which is basically the Olympics of crossword puzzles. You could say I’m the 4th best solver in the world, although I think “in the country” is more accurate given how language- and culture-based an activity it is. In any case, this is my best-ever finish at the tournament and I’m over the moon! Or ELATED, to use a word that shows up in puzzles a lot. Tournament details here.” Congrats, Stella. We’re so proud of you!
• A note from Sabrina S.: “My semi-regular gig is coming up again this weekend; would love to see some of you there! Sabrina Silver Trio at The Cupping Room. Saturday, March 30th, 8-11pm. No cover, No minimum.”

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! 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.

Friday Night Group Class Starts Tomorrow!

Starting tomorrow night we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.

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Yesterday’s Results Board: Press / Carry | Run, Push-Ups, Sit-Up
What Late-Night Snacking Has to Do with Sleep Vox
The Best Exercise You Aren’t Doing NY Mag

Press / Carry Superset

A1) Press
Fitness 
3 x 5

Sets across. Start light enough to add 5 lbs for a few weeks

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank. Start light enough to add 5 lbs for a few weeks

A2) Single-Arm Farmer Carry

3 x 150′ each

Post work to comments.
Exposure 1 of 8

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3 Rounds for Time:
800m Run
15 Push-Ups
25 Sit-Ups
10 Push-Ups

If the runs will average you more than 5:00, modify to 550m. The Push-Ups should be done in 1-3 quick sets, modify volume and/or to elevated Push-Ups as appropriate.

Post time and Rx to comments.

Greg A. giving his all in 19.4. Check back Friday, when we’ll give you the final results of the Open Intramural Team Competition! 

The End (of the Challenge) Is Nigh!

By Chris Fox

Hard to believe that this year’s Look, Feel, Perform Better Challenge is a wrap, the official end date being this past Sunday, March 24th! Please complete your Post-Challenge Submissions on or before midnight tonight. After that we recommend you take some time, a week or so, to let loose just a little bit. Maybe don’t go off the rails entirely, but allow yourself a few treats that you’ve been avoiding (this is a great time to experiment with your Red, Yellow, and Green foods!).

If you’ve been counting macros, put your scale away and eat intuitively for a few weeks. If you’ve made some changes to your body composition, you need a little time to let your body adjust to the new version of you. If after the short break you still want to make more changes, get right back on your plan. If you’ve been counting macros and you’re still progressing, then there’s no need to change the numbers. If you’ve stalled out a bit and your goal is to lose body fat, then you can drop your carbs and/or fats by 10-15% to create a further, small energy deficit. If your goal is to gain weight and you’ve stalled, then you can bump all your numbers up by 10-15%. In both scenarios you’ll follow the new numbers for about 12 weeks, then take another break before deciding again where you want to go with it.

Bonus Precision Nutrition reading: “Manufactured Deliciousness: Why You Can’t Stop Overeating (Plus 3 Strategies to Gain Control)”

And here’s the link to the final FB Live event. No tears!

We programmed the LFPB Capacity Re-Test last Wednesday. If you couldn’t make class, then simply ask a coach for some space next time you’re in and we’ll be happy to accommodate you. Maybe you can find a few folks looking to do it together on the Facebook page! Use the same version of any scaling options you used initially, or make note if you chose a more difficult version of the workout (like now you do pull ups instead of jumping pull ups). If for any reason you performed a different test workout then re-do that same one and submit it with your Post-Challenge Submission.

2018 LFPB Challenge Capacity Re-Test

“Jackie”

For Time:
1000m Row
50 Thrusters 45lb
30 Pull-Ups

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post-Challenge Submission.

It can provide a platform for some healthy introspection on what does and doesn’t work for you. If you had some resistance to changing your behaviors, it’s a good opportunity to dig under the surface a bit and look for why that was the case. Also, it’s important to note that some while some habits might have been hard to follow right now, it doesn’t mean they won’t be a bit easier to follow in the future. You are constantly evolving as you learn and practice…and it all takes time and practice. You didn’t give up trying to walk the first (or 100th) time you fell. One thing we know for sure is that getting down on yourself for being “bad”won’t help. There is no failing, only learning. (very Miyagi, no?)

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Yesterday’s Results Board: Snatch | Double-Unders, Hang Power Cleans
The Adult Brain Does Grow Neurons After All Scientific American
The Rack Position Deserves Your Time Breaking Muscle

Snatch Complex

Every 2:00 x 6 Reps:
3 Snatch Pulls + 1 Hang Power Snatch 

Stay patient and balanced from the floor to above the knee. Build to a medium-heavy but perfect load.

Post loads to comments.
Exposure 1 of 8

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For Time:
30-24-18-12-6
Double-Unders (or Alternating Foot Steps)

15-12-9-6-3
Hang Power Clean 95/65

Aim to go unbroken on both movements, prioritizing intensity over load.

Post time and Rx to comments.

This Sunday: Wim Hof Method Fundamentals Workshop at CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.

The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 31st from 2:15pm to 6:15pm
Price: $125

Register Here!

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

Friday Night Group Class Starts This Week!

Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.

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Yesterday’s Results Board: Deadlift | Kettlebell Swings, Burpees
How Many 800lb Deadlifts Can Larry Wheels Make in a Set? BarBend
A Redemptive Road with CrossFit Morning Chalk Up

Deadlift

Fitness 
3 x 5

Sets across. Start light enough to add 10-15 lbs for a few weeks

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank.

Post loads to comments.
Exposure 1 of 8

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3 Rounds for Time:
30 Russian Kettlebell Swings 32/24 kg
20 Burpees

Post rounds, reps, and Rx to comments.

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions. Registration opens today! Don’t miss out: go to the event page for more details! 

Upcoming Training Cycle Template

Training Cycle Dates: M 3/25/19 – S 5/19/19

Goals: Now that the Open is through, we’re programming a cycle with a traditional strength bias. We’ll focus in particular on 3 classic barbell lifts—the Squat, the Press, and the Deadlift—which we’ll test in group class after the 8 weeks with a Crossfit Total! Of course, you can also expect a regular mix of short, medium, and long metcons, in addition to skill work and Olympic lifting throughout. This mesocycle will return to our more traditional “work week” format microcycle, with consistent exposures to the strength movements on consistent days of the week (as outlined below). Saturdays will continue the tradition of partner workouts, and new for Sundays this cycle, Benchmark/Hero workouts will be programmed. Get stoked and yoked!

The Death of the Rest Day means that you get to decide which days you’ll take off according to A) what works best for your goals and B) what works best for your schedule. Because there will be no scheduled rest days, volume and intensity will fluctuate throughout the week. While we love you and want to see you frequently, we still recommend having a day or 2 each week where you’re not training hard and heavy.

Monday

Deadlift

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance
Week 1: 3 x 5 (Conventional)
Week 2: 3 x 5 (Halting—below knee)
Week 3: 3 x 5 (2” deficit)
Week 4: 3 x 5 (Conventional)
Week 5: 3 x 5 (Halting—below knee)
Week 6: 3 x 5 (2” deficit)
Week 7: 3 x 3 (Weakest point)
Week 8: 3 x 1 (Weakest point)

Tuesday

Snatch

Week 1: 3 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 2: 2 Pulls + Hang Power Snatch (Every 2:00 x 6)
Week 3: Pull + Hang Power Snatch + Hang Snatch (Every 2:00 x 6)
Week 4: Hang Snatch (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Snatch (Every 2:00 x 6)
Week 6: Low Hang Snatch (Every 2:00 x 6)
Week 7: Paused (1” off floor) Snatch (Every 2:00 x 6)
Week 8: Snatch 1-1-1-1-1 (Work up to a max)

Wednesday

Press + Carry/Hold Superset

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 4 x 3

Sets across each week.

Performance 
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (Ones set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (90% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Carry/Hold

Varied exposures of Farmer, Waiter, Rack, Bear Hug Carries and Holds for both Fitness and Performance.

Thursday

Back Squat

Fitness
Week 1: 3 x 5
Week 2: 3 x 5
Week 3: 3 x 5
Week 4: 3 x 5
Week 5: 4 x 3
Week 6: 4 x 3
Week 7: 4 x 3
Week 8: 3 x 1 (80-85% of last week)

Sets across each week.

Performance
Week 1: 5/5/Max
Week 2: 5/5/Max
Week 3: 5/5/Max
Week 4: 5/5/Max
Week 5: 5/5/Max
Week 6: Heavy 3 (One set, heavier than last week, not max effort)
Week 7: Heavy 1 (One set, heavier than last week, not max effort)
Week 8: 3 x 1 (80-85% of last week)

Max reps up to 10 on the final set for the first 3 weeks.

Friday

Clean (and Jerk)

Week 1: Power Clean + Hang Clean + 3 Front Squats + Jerk (Every 3:00 x 5)
Week 2: Power Clean + Hang Clean + 2 Front Squats + Jerk (Every 3:00 x 5)
Week 3: Power Clean + Hang Clean + 1 Front Squat + Jerk (Every 3:00 x 5)
Week 4: Clean and Jerk (EMOM x 3:00/Rest 1:00 x3)
Week 5: Hip Clean + Mid Hang Clean + Knee Hang Clean + 3 Jerks (Every 3:00 x 5)
Week 6: Hip Clean + Mid Hang Clean + Knee Hang Clean + 2 Jerks (Every 3:00 x 5)
Week 7: Hip Clean + Mid Hang Clean + Knee Hang Clean + Jerk (Every 3:00 x 5)
Week 8: Clean and Jerk 1-1-1-1-1 (Work up to a max)

Saturday

Wild and Crazy Partner Metcon

Partner and team workouts are a fun way to get the most out of interval training in an “I go, you go” format.

Sunday

Benchmark/Hero Workout

Crossfit Benchmarks, Hero workouts, and perennial CFSBK favorites.

Don’t forget: You can always check in with the training template over on the Current Programming Cycle page! 

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Yesterday’s Results Board
How a “Non-Elite” Runner Won the NYC Half Outside
Make Linear Progression Work for You Breaking Muscle

WOD 3.24.19

Every Minute on the Minute x 18 (6e):
1) Power Snatch + Overhead Squat (build to a heavy load)
2) 4-8 Strict Chin-Ups (use assistance or add weight as appropriate)
3) Rest

Post work to comments.
Week 7 of 7

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Partner AMRAP 15 Minutes:
50 Wall Balls
50 Dumbbell Snatches

Partners trade sets as desired.

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

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues. Head over to the event page for more info!

Big Changes Starting Tomorrow!

We have some exciting changes on the horizon here at CFSBK. Here’s what you can look forward to as the 2019 CrossFit Open concludes:

• No more Rest Days! After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week. To read more about the reasoning behind this change, check out our recent blog post, “The Death of the Rest Day.” And check out tomorrow’s post for info about our upcoming 8-week training cycle!
• Friday night group class! Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
• Earlier blog posts! This is a theme we saw a lot in your feedback, and we’re delivering. Starting next Monday, we’ll be posting the next day’s blog at 9pm. This means you’ll be able to see the workout before the clock strikes midnight.

Thanks again for your feedback!

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Yesterday’s Results Board: Open Workout 19.5
Is Beer Actually a Good Post-Workout Drink? BarBend
Reconstructing the Cuisine of the Ottoman Empire Atlas Obscura

Open Workout 19.5

33-27-21-15-9 Reps for Time of:
95-lb. Thrusters
Chest-to-Bar Pull-Ups

Time cap: 20 minutes

Post time and Rx to comments.

Congrats to everyone who competed, judged, and cheered at our final Friday Night Lights event of the year! 

Open Workout 19.5 Resources

Taking on the final workout of the 2019 Open this weekend? Here’s some stuff that might help with this killer!

• Open Workout 19.5 Movement Standards and Scaling Options CrossFit Games
• Rich Froning’s Tips Trifecta (video)
• Open Workout 19.5 Strategy and Tips CompTrain (video)
• Beginner & Intermediate Strategy Invictus (video)

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5 Tools to Help You Ditch Diet Culture for Good Girls Gone Strong
How Are 2018 Games Athletes Performing in the Open After Week 4? Morning Chalk Up

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today’s post. This is our very last “rest day” for the  foreseeable future. See below for more info!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 21, 2019 at 1:27pm PDT

Open Intramural Team Rankings: Week 5

Coach Brett, Coach Keith, and special guest Jon (a famous Jon) are here to bring you another edition of the CFSBK Update Show. Once again, they recap the Intramural Team Competition standings and offer some predictions for the 5th and final workout of the 2019 Open.

Current Ranking – Team – Overall Average 

1. Jacked in Black: 26.06
2. Code Red: 27.50
3. Bar Muscle Pups: 29.04
4. Reasonably Okay Hulks: 29.70
5. Blubonic Plague: 30.19

Who will come out on top when the dust settles on 19.5? The picture will become clearer tonight starting at 5:30pm at Friday Night Lights. Sign up for a heat HERE!

Big Changes Ahead!

We have some exciting changes on the horizon here at CFSBK. Here’s what you can look forward to after the Open concludes:

• No more Rest Days! After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week. To read more about the reasoning behind this change, check out our recent blog post, “The Death of the Rest Day.”
• Friday night group class! Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
• Earlier blog posts! This is a theme we saw a lot in your feedback, and we’re delivering. Starting next Monday, we’ll be posting the next day’s blog at 9pm. This means you’ll be able to see the workout before the clock strikes midnight.
• Finally a friendly reminder that Anti-Gravity classes have switched days and times. AG now meets Wednesdays at 5:30pm and Saturdays at 12:30pm.

With the exception of the last one, all of these changes will go into effect on March 25th. Thanks again for your feedback!

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Yesterday’s Results Board
Taking Children’s Art Seriously JSTOR Daily
A Practical & Effective Daily Journal Routine Catalyst Athletics