CrossFit Level 1 Certification at CFSBK
April 11th – 12th

Register Here!

Balls.

Level 1 Certification: Fundamentals
The Level 1 Certification is an Introductory course on CrossFit's methods, concepts, and movements. On completing a Level 1 CrossFit certification, attendees will have the resources and a sufficient foundation from where they can continue independent and successful development as a CrossFit trainer or athlete.
Level 1 Certifications may be repeated as needed or desired at a reduced cost for each seminar. There is no prerequisite for the Level 1 Certification. -CrossFit

Happy Travels
Coaches Margie and David are off to California for 10 days.  We're going to visit some friends on the Left Coast and have some fun in the warm weather.  Shane and Jacinto will be leading classes while we're gone. Happy training, everyone!

Who PR'd on the first half of the Strength Cycle?

4 Rounds for time of:
30 Overhead Dumbbell Walking Lunges, 30/15
20 Pull-Ups

To do the WOD as rx'd, carry a dumbbell overhead for 15 steps then switch arms.  If you'd like to experiment a little with a sandbag carry instead, feel free.

Accessory Work
Forward Rolls
L-Sit practice

Leonid catches his breath.

Attention:
There will be no Teaser Classes on the 17th and 24th.

Save The Date! January 31st is still our party date.  We will be replacing classes with a Hooverball tournament, a Paleo style potluck and beer! Everyone is invited.  More details to come.

Paleo Food
Go to the "Foraging Pictures" link and check out all the great stuff you can find in Prospect Park!

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Accessory Work
5 Rounds for time of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Shane sets up for some weighted pull-ups

Attention:
There will be no Teaser Classes on the 17th and 24th.  Three of our four coaches will be in California.

Old Time Strong Man Blog
The 11 Best Foods You Aren't Eating NY Times

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compare to 1/1/09

Accessory Work
3 Rounds NFT
Virtual Shoveling 10 reps, each side
Dips, 10 Reps

If 10 Strict Dips are easy for you, start to add weight via dumbbells or a weighted belt.

Jenna diligently tracks her numbers

In an effort to make classes run a little smoother and finish on time, we're going to formally partition sessions into three basic sections:

Warm-up/Soft Tissue 10-12 minutes
Max Effort 25-30 minutes
Metabolic Conditioning/Accessory work 15-20 minutes

In essence, it will be very similar to the way classes have been running with the exception that everyone will have a better understanding of how long they have to complete a particular section.  Athletes are still encouraged to either come early or stay late as they please.  Take advantage of open gym hours for additional soft tissue work, skill development or just to socialize! 

Rev. Billy and The Church of Stop Shopping
All hail the King, Rodney Mullen 1984 Japan
Damien Hirst at the MET

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compare to 11.12.08

Accessory Work
L-Sit Practice
Foam Roll/Stick

Staci, Steph and Margie

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