Fitness: Front Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e2/8
_____________________

Performance
Every 4 Minutes for 5 Rounds, perform:
20/15 Calorie Row
10 Handstand Push-Ups 

Fitness
Every 4 Minutes for 5 Rounds, perform:
20/15 Calorie Row
12 Push Presses 115/75

Each round should be a sprint and be complete by about the two-minute mark. The goal is unbroken handstand push-ups and push presses. Scale volume and/or load in accordance with this intention. 

Post times and Rx to comments.

One of the OUTWOD participants getting it overhead during Saturday’s workout

• Nishi R. PR’d her marathon this past weekend with a time of 3:43—which means that after years of milling around the four-hour mark, she cut 15 minutes off her time in the last year post-baby and starting CrossFit. Congrats, Nishi!!

Interested In a New Fish CSA? Read On!

Our former fish supplier left the CSA business, so we’ve found a potential new partner: Big City Fish Share.

Before we move forward, we need to determine how many fish lovers would be interested. Approximately 15 sign-ups would be required to get the program rolling. Please note this is a weekly, not monthly, CSA.

Details:

• Super-local (NY waters) small boat fish, all sustainable species
• Weekly drop-off on Saturday mornings
• Minimum commitment is just four weeks
• Shares available in one or two-pound increments
• Around $17/lb (this is a great price for local, wild-caught fish)
• Easy to pause your share for a week where you can’t make the pick up 

If you’re INTERESTED, or have questions, please email Michele at mignyc@gmail.com by this Friday (4/17).

Introducing: The 7am Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray

Both the Noon and PM cycles of the Olympic Lifting Program are running, and started this week. If you were on the fence, you can still sign up. But we’re also introducing the 7am Cycle, which starts on April 28th! Details below:

7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer 
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 – 6/5/15
REGISTER HERE
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later 

Noon Cycle
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 
REGISTER HERE
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

PM Cycle
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15
REGISTER HERE
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________
What’s the most interesting/funny/smart/moving thing you’ve read recently?

We’re pretty sure Eleanor is excited about all the new offerings for kids at CFSBK!

• Tuesday, 4/14: Pilates with KH is CANCELED tonight.

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week’s exposure. 

Performance: 3 x 12
Add about 5% to last week’s exposure. 

Post loads to comments.
e2/8
_____________________

5 Rounds For Time:
5 Deadlifts 275/185
10 Burpees

Post time and Rx to comments.

Jason M. ziplining in Costa Rica!

News and Notes

• SCHEDULE UPDATE: Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for TODAY at 9am. 
• Last fall, Samir C. penned an article for The Allrounder called “Confessions of a Mets and Yankees Fan.” With baseball season upon us, we wanted to share it with you once more!
• Per usual, dozens of new items have been collected in our Lost and Found! Check out shoes and gear here, and copious abandoned clothing here. DOES ANYTHING BELONG TO YOU?! If so, pick it up by 4/23 or we’re giving it away.
• SAVE THE DATE: Our annual Memorial Day “Murph” event is closer than you think! Details here, and registration info coming soon.

Two Updates From Threes Brewing

In case you somehow missed the memo, we’re totally crushing on our neighbors over at Threes Brewing—a brewery, bar, and event space—on 333 Douglass Street. They graciously hosted us after Fight Gone Bad 2014, Iron Maidens, and the OUTWOD. They recently wrote to tell you two cool things:  

1. Their goal is to turn their backyard into an amazing green space and a symbol for responsible manufacturing. There’s a significant investment required to fully realize the vision and they’re enlisting friends and neighbors to help with a crowdsourced campaign on Kickstarter. Check it out here! 
2. They also plan on unveiling the (unfinished) yard to the public on May 3rd with a Crawfish Boil from 1-7pm, and they’d love for you to join!

_____________________ 
The Moral Bucket List The New York Times 
Hip Flexor “Tightness” The Movement Fix 

How did you enjoy the sunshine this weekend?

Fitness: Snatch 3-3-3-3-3
Work up to a medium-heavy triple. It’s okay to bail and reset for each rep.

Performance: Power Snatch + Hang Snatch + Overhead Squat
Work up to a medium-heavy load on the complex. 

Post loads to comments.
e1/8
_____________________

20 Minutes, As Many Rounds As Possible:
800m Run
30 Kettlebell Swings

Post rounds and Rx to comments.

We had almost 80 people come out for the OUTWOD yesterday! Check out more photos in our Flickr account.

News and Notes

• SCHEDULE UPDATE: Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for TOMORROW, 4/13, at 9am. 
• DON’T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you’d like to RSVP. 
• Want to work out today at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• Happy birthday, McKensey S.!

_____________________ 
Low Back Tweak Fast Fixes MobilityWOD
SI Area Pain: The Basics MobilityWOD 

Fitness: Back Squat 3 x 5 Linear Progression 
Aim to be able to add 5 pounds each exposure. If you maintain 5-pound jumps, the bar will be 35 pounds heavier by the end of the cycle!

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but light enough to not be a true 5RM until at least a few weeks into the cycle. Then, drop weight and perform a heavy set of 5 front squats. Start at about 75% and plan to add 5-10 lbs each week. 

Post loads to comments.
e1/8
_____________________

5 Rounds or 20 Minutes:
20/15 Calorie Row
12 Dumbbell Bench Press, as heavy as possible 
8 Strict Chest to Bar Chin-Ups (add weight or use bands as necessary)

Post rounds and Rx to comments.

Shawn showing us that rowing with good posture is ergonomic

News and Notes

• SCHEDULE UPDATES: Yoga for Athletes is CANCELED today. Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for Monday, 4/13, at 9am. 
• OUTWOD UPDATE: There are 76 (!!!) people signed up for the OutWOD today at 2:30pm, from BRICK, CFNYC, CFSBK, CFHK, Garden City, Solace, Virtuosity, Greenpoint, and more. Even if you’re not participating in the workout, come cheer everyone on and join us afterwards at Threes Brewing. 

Don’t Miss Your Chance to Sign Up for the Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray

WE NEED EIGHT PEOPLE IN EACH CYCLE TO RUN THEM, which means we need five more people in both cycles. Sign up today! 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
What Part of “No, Totally” Don’t You Understand? The New Yorker
Shelter Puts Dogs in a Photobooth to Get Them Adopted