Paused Bench Press
Work up to a heavy single for the day on a paused bench press. Maintain tension as you lower the bar to your chest and pause with control for a 2 count. At the command of “Press” from your spotter, drive the bar as fast as possible to lockout.
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AMRAP, 20 Minutes:
Calories Rowed
Hold between 20 and 25 s/m.
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Ben W.’s last day at CFSBK was Thursday (pictured above, between Dave F. and Luca L.). He wrote to tell us his CFSBK story: “After years of uninspired, on-and-off again lifting sessions at New York Sports Club, I needed something different. I played rugby with Luca, and he was the first person I ever heard talking about CrossFit. I was intrigued, but hesitant to try it because I was coming off a serious back injury. Eventually I ended up in Foundations with Coach Fox in Feb/March 2011, back when Noah and Jess were Foundation trainees. I was hooked pretty quickly. I’ve tried it all over the years—Strength Cycle, C.R.A.S.H.-B.’s, the Olympic Lifting Program, Rings/Backflip/Double Under classes, etc. I really enjoyed Murph, Fight Gone Bad, and other gym events, strategizing and comparing WOD performances with Luca and Dave E. during the day, joking around with people after class, and playing softball. When my job moved up to Stamford and we decided to move, I was slow to put our place on the market. I loved my time in Brooklyn and the gym was no small part of that. I met a lot of great people and I will definitely miss the gym. David’s attention to detail sets the tone for a great group of coaches. I’m sorry to miss out on the expansion but I’m grateful for my time at SBK. I feel like it was a transformative few years for me.” We will miss you, Ben! And HAPPY BIRTHDAY today!
- There are still five spaces left in the AM cycle of Coach Frankie’s Olympic Lifting Program. Don’t miss your chance to perfect your snatch and clean and jerk! Learn more and sign up here.
Seeking: Volunteers for Free Class This Friday at 3:30pm
This Friday (1/23), Coach David will be offering a free class to CFSBK members of all abilities and sizes. The class will include standardized warm-ups, bench pressing, deadlifting, and a WOD. The class is free, but there will be a videographer (fellow CFSBKer Nate P.!) filming, and the footage will be used on Coach David’s blog Inside the Affiliate. If you’re interested, sign up by emailing David [at] CrossFitSouthBrooklyn.com. The class is capped at 16 participants.
Deadline to RSVP to CFSBK
Starting today, CFSBK requires our members to preregister online before coming to CrossFit group classes (including Open Gym), Active Recovery, Pilates, and Yoga for Athletes. While we’re not actually capping classes, registration allows you to know how many people have signed up for the class you plan to attend, which will add another level of transparency to your membership. You may decide to modify your class selection based on your class-size preferences. We hope this will more evenly distribute attendance, help us plan ahead for larger classes, and inform our consideration for which classes to add when our new space opens.
Exciting side note: You can now attend Pilates on Tuesdays at 7:30pm and Yoga for Athletes class on Saturdays at 10am using your CrossFit membership! (Each class is capped at 12 participants)
You are required to participate. The process only takes a couple minutes, so start now:
Steps to RSVP to CFSBK:
1. Go to the CFSBK Online Store.
2. Log In. (Save your log-in information to your cookies if you want to skip this step moving forward.)
3. Click “Calendar” from the left-hand column.
4. Select the class you plan on attending.
5. Press the blue “Reserve” button on the right-hand side of the screen.
Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
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If you have any questions about the new RSVP to CFSBK process, please post in the comments!
