Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class 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 and every Rest Day’s post.

Amanda getting her first tattoo at last year’s CFSBK Art Show. If you want to get tatted up this year, there are still spots left on Jim Gentry’s waitlist. Go here to sign up!

1. So yeah, our 5th Art show is tomorrow night! Be sure to swing by the gym from 7 to 10pm for tons of great art and live performances.

2. Want to explore the world of rings? Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement. Go HERE to register.

3. Anise F., has an article up on Women’s Strength Coalition entitled “Residence in the Body: Physical Strength in Pursuit of Artistry,” and it’s about the relationship between her strength training at CFSBK and her artistic practice. It’s a great read!

4. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

6. Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it!

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Yesterday’s Results Board: Power Clean / Handstand Push-Ups | Toes-to-Bars
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Why Don’t We Forget How to Ride a Bike? Scientific American

Power Clean

Performance
Every 2 Minutes x 30 Minutes (15 sets):
3 Touch-and-Go Power Cleans + 6 Strict Handstand Push-Ups

Build or work across on the Power Cleans. Add a deficit as able on the Handstand Push-Ups.

Fitness
Every 2 Minutes x 30 Minutes (15 sets):
3 Power Cleans + 3 Wall Walks

Build or work across on the power cleans. Go “nose and toes” on the Wall Walks if you can.

Post work to comments.
Exposure 6 of 8

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For Quality:
8-7-6-5-4-3-2-1
Strict Toes-to-Bars/Hanging Leg Raises/Hanging Knee Raises

Rest as little as needed between sets.

Post work to comments.

Want to see some cool art by your fellow CFSBKers? Our 5th Art Show is just a couple of days away. Head over to the event page to learn more! 

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics  strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement.

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 over the 4 weeks. Students can then focus on that goal outside of class.

Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a rings class or 1 Pull-Up for women or 3 for gents

Register Here!

More About Ken

Ken Haller 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.

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Yesterday’s Results Board: Back Squat / Front Squat | Deadlifts, Box Jumps
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Back Squat / Front Squat

Performance
Back Squat: 2 x 5
Front Squat: 1 x 5

Heavier than Week 2.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than Week 2.

Post loads to comments.
Exposure 6 of 8

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AMRAP 8 Minutes:
2 Deadlifts 315/225
2 Box Jumps 30/24
4 Deadlifts 315/225
4 Box Jumps 30/24
6 Deadlifts 315/225
6 Box Jumps 30/24
8 Deadlifts 315/225
8 Box Jumps 30/24

Add 2 reps per round until time is called.

The Deadlifts should be on the heavy side for you and the box height should be challenging.

Post rounds, reps, and Rx to comments.

Anise and the Sacred Circle Theatre Company will perform again at this year’s CFSBK Art Show. Come through from 7 to 10pm on Saturday! The evening will also feature performances from CFSBKers Emily Asher and Paul Bennett and live tattooing by Jim Gentry. Go HERE to get on Jim’s waitlist

Anise on Women’s Strength Coalition

Hey, speaking of Anise F., she has an article up on Women’s Strength Coalition entitled “Residence in the Body: Physical Strength in Pursuit of Artistry,” and it’s about the relationship between her strength training at CFSBK and her artistic practice. Here’s a snippet: “‘Physical artist'” seems a simple way to place all of that under the umbrella of a performance-based art form that begins and ends with the most elementary plane of existence-the body itself. Lifting began as a way to get stronger and find a fitness groove that worked for me, and in doing both of those things, it also completely changed the way I approach my work.” It’s a great and important read!

Join Stacey C. for a Women’s Yoga Retreat in the Catskills!

What

A winter women’s yoga retreat in the Catskills with CFSBK member Stacey Cervellino (a certified mindfulness and breath work teacher) and Sharyn Hahn (a certified yoga and Ayurveda teacher).

When

Friday, February 1st to Sunday, February 3rd at Floating Farmhouse in Eldred, NY.

Where

Nestled in the Catskills featured in Dwell and Architectural Digest, Floating Farmhouse is a mix of modern architecture and old-world charm.

More Info

The workshop includes: yoga, meditation, breath work, visualization/journaling, chakra balancing, Ayurveda, hikes, group meals, pizza made in the pizza oven, and a roaring fire in the evenings.

Cost: $375 for single or double accommodation, workshop, organic beauty samples, meals, wine, snacks, tea, and coffee. A $200 deposit is due December 1st.

For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.

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Yesterday’s Results Board: Rest Day
Rest Between Sets Starting Strength
How One Community Built Their Box from the Ground Up Morning Chalk Up

This Saturday: CFSBK’s 5th Art Show!

CFSBK’s 5th Art Show is this Saturday, November 17th from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!

The show will feature live tattooing by Brooklyn artist Jim Gentry (go HERE to get on the waitlist).

There will be several live performances throughout the night, including music from CFSBKers Emily Asher and Paul Bennett, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Come check out the art of these talented artists from CFSBK and beyond:

Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez 
Henry Poyder
Paola Luisi
Carla Stickler

We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.

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Yesterday’s Results Board: Kettlebell Complex | Double-Unders, Wall Balls, Sit-Ups
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How I Turned Off Autopilot and Reinspired My Yoga Teaching Yoga Journal