CFSBKers at last year’s Flex event. It’s definitely not photoshopped, so stop asking!

Flex on the Beach 2018

We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!

News and Notes

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays (hey, that’s today!) to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• SAVE THE DATE: We’re hosting a cornhole tournament on Friday, August 3rd at 6:30pm.

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The Brain May Clean Out Alzheimer’s Plaques During Sleep Science News
The Importance of Community in Fitness Girls Gone Strong

Bench Press

4-4-4-4-4

Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

Post loads to comments.
Exposure 8 of 8

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5 Rounds or 20 Minutes:
8-10 Dumbbell Lying Triceps Extensions
1-3 Rope Climbs
20 Hand-to-Hand Kettlebell Swings (10e)

Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

Post work to comments.

Callie coaches Karl and Jeremy through an arm bar escape in our Level 2 Brazilian Jiu Jitsu class. Check out more photos from yesterday’s class on our Flickr account!

Weekend Schedule Changes

This Saturday, July 28th and Sunday, July 29th, we are hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:

• On Saturday, the 28th, the following classes are cancelled: 8am Strong Fit, 9am CrossFit group class, and 10am Short Circuit.
• On Sunday, the 29th, 11am CrossFit Kids is cancelled.
• We will not be able to offer Open Gym hours outside the usual 2 to 4pm  on Saturday and 6 to 8pm on Sunday.

All classes will run out of 608 Degraw (except for those that usually meet in the Annex).

News and Notes

• From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!
• 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 few weeks.

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Yesterday’s Results Board: Snatch | Tabata Double-Unders, Tabata Pistols
Zercher Squat Basics Breaking Muscle
Why Men and Women Are Always Equal in CrossFit CrossFit Journal

Power Snatch

Every Minute on the Minute x 3:
5 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
1 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
5 Power Snatches

Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

Post loads to comments.
Exposure 7 of 8

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Metcon

Tabata Double-Unders or Single-Unders

Rest 1 minute, then…

Tabata Pistols or Squats

Score total reps for each tabata. Sub Singles for Dubs as needed, and be sure to hit full depth and extension on all of your Pistols or Squats. If performing Pistols, alternate legs each rep.

Post reps and Rx to comments.

Thanks to everyone who came out for our potluck in Prospect Park yesterday afternoon. You can check out more of Robert C.’s photos on our Flickr account! 

September 22nd and 23rd: Birthfit Coach Seminar at CFSBK

The BIRTHFIT Coach Seminar is a strength and conditioning seminar for those who train (or might one day train) pregnant and postpartum athletes. This is for coaches, personal trainers, and anyone who works with women in the fitness world. This seminar is unlike anything else out there!

Format: 8:00 am – 6:00 pm on Saturday, September 22nd  & Sunday, September 23rd
Price: $599

OBJECTIVES OF THE BIRTHFIT COACH SEMINAR:

• Learn basic anatomy and physiology associated with a woman’s body, pregnancy, birth, and postpartum.
• Understand the BIRTHFIT definition of “core” and discover the origins of functional movement and breath; integrate these principles into both prenatal and postpartum training.
• Explore the idea of fitness, strength, and conditioning specifically in the context of labor and delivery; understand the need to move with intention and train for birth. The intention is quality over quantity; it is not what you do, but how you do it.
• Understand beneficial movements and movements to avoid for specific trimesters.
• Facilitate a woman’s respect for her body and make space for her instincts—this trust starts in the gym. AWARENESS.
• Gain a respect for the uniqueness of both the birth and postpartum healing processes.
• Each woman has her own healing process and timeline.

Register Here!

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Yesterday’s Results Board: Pull-Ups, Thrusters, Row, Burpees
Why Do I Yawn When I Lift? BarBend
Improving Overhead Strength and Stability The Barbell Physio

WOD 7.21.18

For Time:
50 Pull-Ups
50 Thrusters 45 lb
50 Calorie Row
50 Burpees

Rest 5 minutes, then…

For Time:
30 Pull-Ups
30 Thrusters 45#
30 Calorie Row
30 Burpees

Sub Jumping Pull-Ups as needed for Pull-Ups. Use an empty bar for the Thrusters, no bailing. If you’re new, scale the volume (40 /20, or 30/15) as appropriate.

Post time and Rx to comments.

TODAY: Prospect Park Potluck!

We are hosting a potluck at Prospect Park today from 2 to 6pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill south of the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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The First Rep Is an Increment of the Next 1,000 Breaking Muscle
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