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Locked & Loaded Whiteboard Explanation 5.20.20

Warm Up
3 Rounds: 
10 each leg Half Kneeling Russian Twists
8 1 + 1/4 Air Squats
10 Alternating Lateral Lunges

Strength
Superset:
A1) 3 x 16 Goblet Jumping Lunges
A2) 3 x 6-10 1-Arm High Pulls

Conditioning
8 Rounds:
1:00 AMRAP, 1:00 Rest 
8 Goblet Gate Swings
20 Bicycle Crunches

High intensity, but try and maintain or improve across rounds.

Post work to comments.

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FIT 55+ At Home WOD 5.20.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Arm Swings 2 Ways
5e Leg Swings 2 Ways
5e Bear Crawl Steps, Forward and Back
:20 Reverse Bridge Plank

Strength
4-5 Sets (each):
8-10 Sumo Deadlift High Pull
8-10e Side Plank Rotations

Conditioning
4 Rounds:
In 2:00 seconds, working at a continuous fast pace…
30 Jumping Jacks
15 Sit-Ups
Max Burpees in remaining time
Rest 1:00 between rounds

Begin each round with Jumping Jacks.

Post work to comments.

Today in CFSBK History

For the past few weeks we’ve been dipping into our vast archive to give you into CFSBK’s days of yore. Last week we revisited a 2014 interview with Bob S., a longtime CFSBKer and Regionals Masters Athlete. This week we’re fudging it just a little because May 20th, 2008 fell on a rest day and back then we didn’t even do rest day blog posts (crazy!). So here’s the photo that appeared on the blog on May 21st, 2008 with the caption “Anterior Bail/Posterior Bail (dramatic face not necessary).” Yes, that’s baby Coach David Snatching in The Lyceum on 4th Ave., our home before we moved to 597 Degraw.

Also on the blog that day was the note “Check out the CFG website. There is a good likelihood that Jeremy Fisher will be representing CFSBK at the games this year!” And Coach Jeremy did go on to represent CFSBK at the 2008 CrossFit Games, where he came in 33rd out of 196th competitors on the men’s side. You can feast your eyes on the rest of that week’s post via the Internet Archive’s Wayback Machine HERE.

Question of the Day

Would you rather know every human language or how to talk to animals?

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DIY Sandbag CrossFit (video)
Training in the Time of COVID-19 Starting Strength

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What is your go-to donut?

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How to Maintain Motivation in a Pandemic NY Times
How American and Chinese Values Shaped the Coronavirus Response TED

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WOD
EMOM 30 Minutes (6 Rounds):
1) 12 Kettlebell/Dumbbell Bilateral Bent Over Row w pause at top
2) 16 Alternating Goblet Reverse Lunges
3) :30 Squat Hold (weight optional)
4) :30 Front Plank then AMRAP Goblet Squats in remaining time
5) Rest

Post work to comments.

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FIT 55+ At Home WOD 5.18.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Quadruped Hip Circles (each direction and each leg)
5e Prone Ys and Ws
10 Alternating Supported Lateral Lunges

Strength
4-5 Sets (each):
6-8 Tall Kneel to Standing, Alternating Legs
8-10 Push Up + Shoulder Taps

Conditioning
16 Minutes of Continuous Effort:
8 Backpack Bent Rows
8 Backpack Thrusters
8 Sit Up to Hips Up

Aim to move consistently the entire time at a moderate effort, breaking only as needed. 

Post work to comments.

CFSBK members get 10% off and free delivery the package listed below 

This Friday: Virtual Wine Tasting with Chris and Tom

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting on Friday, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Feel free to pop just one cork or several, but these selections are merely a guide – Tom will be taking you through (read, b.s.’ing about) each wine, but you can surely taste whatever you have on hand. Or find similar wine(s) (New Zealand Sauvignon Blanc, Spanish Tempranillo, Provençal Rosé) and you’re chillin’ like a villain, since these regions have signature styles. Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package. Q&A plus shit-talking is sure to ensue.

Chris Modica’s Bio: “I opened Brooklyn Wine Exchange back in December 2009. The idea was not only to offer a great selection of wine and spirits, but to eventually incorporate an educational aspect to our business. About a year into opening  we began hosting wine classes in the back room of our shop. And now, several years later, our classes have become an integral part of our shop. I was born in Carroll Gardens and lived here for most of my life and first joined CFSBK about 8 years ago. But for well over a year now I’ve been working with Katie Harper post knee/shoulder surgery – and she’s killing me!”

Tom Shpetner’s Bio: “I’ve been interested in food since 1968, and I’ve been collecting and enjoying wine since 1989, when I took a full-semester course (for Ivy credit!) at the Cornell Hotel School. I spent a big chunk of my career on Wall Street… but, most recently, I was a floor sommelier for the TAO Group of restaurants, having a great time connecting with guests tableside. We had the wind at our backs; KILLER service, great cuisine, fun wines, creative cocktails, and wonderful spaces. Every day, I miss the guests, the team, and now, even my sore feet. Despite the difficult things, it was immediately clear that people really need to connect… right away, friends from all around have been reaching out, asking for help, advice, and live tastings… so here we are! I’ve been a CFSBK member for 10 years.”

News and Notes

• We’re now offering a 10-class punch card for our virtual classes. Go HERE to buy one.
• Question of the Day: If you had to eat one breakfast for the rest of your life what would it be?

_____________________
A Curator Reevaluates the Incredible Legacy of Michael Jordan Smithsonian
2 Front Loaded Squat Variations Every Lifter Needs More Of BarBend

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Road Warriors Cycle 2, Wk3, Day 3

Warm Up
Ankle Mobility
5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reaches

3 Rounds:
5e Shinbox Flow
5e Hip circles in Lunge
5 Inchworms with Yoga Push Up
10 Squats

Workout
1200m x 3

• Rest/walk 4 min between intervals.
• Nasal breathing
• Aim for consistent split times for all 3 sets.

Cooldown
3-5 Minute Walk

Accumulate at least 10 minutes of: Lying Figure 4, Seated Twist, Couch Stretch, Down Dog Calf March

Bonus… Active Recovery class at 10am!

Post work to comments.

This Week at CFSBK in Review

1. On Monday, Coach David offered the above video update on the state of the CFSBK union. We’ve also launched this Covid Updates page where you can find the latest news. Finally, we could use your feedback on how best to go about reopening in the future. Go HERE to do that.

2. Join Chris and Tom this Friday, May 22nd at 5:30pm for a CFSBK-exclusive virtual wine tasting. Details can be found on the event page.

3. On Tuesday, Sarah C. provided a dispatch from the frontline of Brooklyn Methodist Church, where she works as an ICU nurse. It’s an uplifting read that you don’t want to miss!

4. We continued our Today in CFSBK in History series with a flashback to 2014 and a great interview with Masters athlete Bob S. 

5. Join Coach Fox this morning at 10am for Active Recovery! Head over to the Virtual Class Info page to get in on the action and show your body some love.

Question of the Day

What is your favorite thing to put peanut butter on?

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Abraham Lincoln Was a Skilled Wrestler and a World-Class Trash Talker Sports Illustrated
Spartan Race Plans a Comeback Despite the Coronavirus Outside

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Locked & Loaded WOD 5.16.20

Warm Up
10 Minutes for Quality:
8 Double Kettlebell Romanian Deadlift (3 second negative)
20 Bicycle Crunches 
5-10 Push-Up Shoulder Taps
5 Bent Over YTWs (light or no weight) 

Conditioning
5 Rounds:
:30 Kettlebell/Dumbbell Deadlifts 
:30 Tall Plank 
:30 Burpees 
:30 Rest  
:30 1 Arm Kettlebell/Dumbbell Swings
:30 Squat Hold
:30 Jumping Air Squats
:30 Rest

Post work to comments.

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Brittnastics 5.16.20

Warm Up
3 Rounds:
7 each side Weighted or Unweighted Windmills
7 Compression Sit-Up to Pancake 
7 Seated Straddles + 7 Circles In and Out

Moving our prep work into the warm up. 🙂

Mobility
8 each side Adductor Rocks & Rotations
Frog Stretch PAILs & RAILs

Strength
5 x 1.1 Wall Assisted Straddle Press (can also do spotter assisted)

Rest :20, rest :60.

Modifications: wall assisted negative only (kick up to handstand and straddle down slowly), partner spotted negative or full press (last week those in class who had a spouse/roommate/partner were able to complete the press negative with a spotter, which was super fun!), towel pike/straddle ups or straddle hops.

OR

5 Rounds:
A1) :20 Wall Facing Hollow Body Handstand

Immediately into…

A2) 6 Straddle Hops (or your Towel Straddle Ups)

Finisher Work
4 Rounds:
6/6 Super Slider Lateral Lunges
6-8 Super Slider Ab Roll Outs

Go as low as you can on both movements while holding good positions!!

Good position for lateral lunge: neutral spine, knee in line with foot, maintaining toes of extending leg facing forward & in line with other foot

Ab roll out: no arching of spine, butt squeezed and tucked, arms straight.

Post work to comments.

Weekend Classes

Get your socially distanced fitness on with us this weekend! We have a few classes to choose from. Here’s our schedule:

Today
10am Locked & Loaded
12pm Brittnastics

Sunday
10am Active Recovery

Click over to the Virtual Class Info page to join us. 

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Locked & Loaded WOD Whiteboard Explanation 5.15.20

Warm Up
3 Rounds:
5 Inch Worm + Yoga Push-Ups
8 each Seated DB External Rotation
8 each Sciatic Nerve Floss

Strength
Superset:
A1) 3 x 8-12 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettlebell Deadlift

3 seconds down.

A2) 3 x 3 each :10 Overhead/March Hold+5 Presses

1 rep = 10 second Overhead Hold/March, then 5 Presses. Do 3 each arm for 3 sets.

WOD
3 Rounds with 2:00 Rest:
1:00 Mountain Climbers
1:00 1-Arm Clean and Jerks
1:00 Sit-Ups
1:00 Russian Swings

Switch arms as needed but try to stay as close to even as possible.

Post work to comments.

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Fit 55+ Gym-less WOD 5.15.20

Warm Up
3-4 Rounds (at a deliberate pace): 
8 Reverse Bridge Plank-Ups
8e Side Plank-Ups
8e Bear Position Shoulder Taps

Strength
4-5 Sets (each):
5 Lunge + Squat Complexes (lunge right + lunge left + 2 squats = 1 rep)
1:00 Tall Plank

Hold something for balance on the complex or add weight as appropriate. Scale up to single arm planks as able, holding for :30 each arm. 

Conditioning
3 Rounds: 
4 minutes of continuous effort at a medium pace…
10 No-Push-Up/No-Jump Burpees
15 Lateral Step Overs (1 rep = left + right)
30 Prone Mountain Climbers (1 rep = left + right)

Rest 1:00 between rounds. Beginning each round with the Burpees and aim to score the same or close to the same on each round.

Post work to comments.

Coach David and Dr. Judy made a cameo in a CrossFit HQ video posted this week! This thumbnail image is taken from another HQ video profiling Dr. Judy and her husband Dr. Mike. Watch it here! 

Today: Free Morning Meditation at 8am

Join Coach Fox Tuesday and Friday mornings at 8am for free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule. 

Question of the Day

What store would you live in?

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During COVID-19 Healers Need Healing Too Scientific American
What Is Chronobiology? JSTOR Daily

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CFSBK Road Warriors Cycle 2, Wk3, Day 2

Warm Up
Ankle Mobility
5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reach

3 Rounds:
5e Forearm to Instep w/Rotation
10 Boot Straps
15 Hollow Rocks

Running Prep
400m Run

Starting easy but increasing intensity. Rest as needed before work.

Workout
6 Rounds:
10 Alternating Plank Walk Ups
12 Alternating Jumping Split Squats
100m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Ok to sub Lunges or Squats if needed.

Cooldown
3-5 Minute Walk

Then, 

Ground Based Hip Circles, Standing Figure 4, Pigeon Pose, Down Dogs

Post work to comments.

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Brittnastics WOD 5.14.20

Body Awareness/Play
5 Sets:
2 Jump ¼ or ½ Turns

Rest :60 between sets.

and/or…

Forward Roll Progression Work
3-4 Rounds:
3 Upper Back Off 
3 Lower Back Off 
3 Baby Candlestick Roll

Understanding the Forward Roll:

Just by working our handstands, handstand push ups, headstands, core work (hollow body, hollow body rocks, candlestick rolls, compression drills) we have actually done a lot of prep for forward rolls!

Freestanding Handstand Prep/Option for Athletes Not Quite Ready for Freestanding Work
3 Rounds:
4 each Handstand Leg Lift
:10 Floor Body Tightener
:10 Chest to Object (can use a spotter or set your object up so you’re between it and a wall)

and/or

8-10 Attempts at Freestanding Handstand

For those of you who are comfortable trying this again! Remember, try to kick up close to the wall without actually touching the wall. Or, you can go back to your “floaters” drill. Another option would be having someone spot you.

Handstand Walking Strength & Skill
Superset: 
A1) 4 x 6-10 Alternating Box Shifts
A2) 4x ~ :10/arm single arm box hold

Rest as needed between sets.

Handstand Push-Up Strength
Superset: 
A1) 4 x 6-10 Bench Press or Floor Press

Since a lot of people only have access to one dumbbell, you can definitely perform a single arm variation of this movement! Depending on the weight you have, shoot for somewhere between 4 sets of 6-12 reps per arm (or bilaterally if you have a matching set).

A2) 4 x 6-10 Diamond Push-Ups

Rest as needed between sets.

Post work to comments.

Pop some bottles with Tom

Friday, May 22nd: Virtual Wine Tasting with Chris and Tom

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting on Friday the 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting. Q&A plus shit-talking is sure to ensue. Save the date! More details are forthcoming.

Question of the Day

If you could domesticate any animal, which one would you chose?

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Watch Arnold Teach Training in This Fun Retro Video BarBend
“The Mountain” Bjornsson Deadlifts 501kg to Set World Record Reuters

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Locked & Loaded WOD Whiteboard Explanation 5.13.20

Warm Up
3 Rounds: 
6 Samson Lunges + Air Squat 
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations

Strength
1-Arm Front Squat+1 Lunge:
3 x 6-12 each

4 seconds down, 3 seconds up on Squats only. Lunges at normal tempo. Increase volume by 1 or 2 reps from last week. 

Conditioning
6 Rounds:
1:00 AMRAP, 1:00 Rest
6 each 1-Arm Front Squats 
12 Sit-Ups

High intensity, but try and maintain or improve across rounds.

Post work to comments.

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Fit 55+ Gym-less WOD 5/13/20

Warm Up
3-4 Rounds (at a deliberate pace): 
6e Standing front Leg Raises
6e Bird Dogs
6 Plank to Down Dog + Calf March
20 Jumping Jacks

Strength
4-5 Sets (each): 
6-8e Single Leg Romanian Deadlifts
:30 Prone Thumbs Up “W” Hold

Modify the Deadlifts to a split stance as needed.

Conditioning
6 Rounds:
In 90 seconds, working at a continuous fast pace, complete as many sets as you can of…
20 Low Box Runners (left + right = 1 rep)
10e Single Arm Tall Muscle Snatches
Max Backpack Swings in remaining time

Rest 1:00 between rounds. Begin each round with the 20 low box runners.

Post work to comments.

W

Today in CFSBK History

Last week we reached deep into the archive to let you know what was happening at CFSBK on May 5th, 2010. This week we fast forward to May 13th, 2014, when the blog featured “The Master: An Interview with Bob Semmens and Coach McDowell.”  It’s an awesome interview with CFSBK Masters athlete Bob S. (pictured above) and deals with his experience as a Regionals Masters athlete. In the comments section there were kind words for Bob and rooms for rent.

Question of the Day

What’s the most memorable music video of your childhood?

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These Streets May Stay Open Forever Reasons to Be Cheerful
Is Seltzer Water Healthy? The Conversation

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Locked & Loaded WOD Whiteboard Explanation 5.12.20

Post work to comments.

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Road Warriors Cycle 2, Wk3, Day 1

Warm Up
Ankle Mobility
5 each: Forward/Back Rocks, Forward Reach, Lateral Reach, Curtsy Reach

Then,

3 Rounds:
5e Alternating Standing Toe Touches
5e Lateral Hurdle Step Overs
5e Side Plank Rotations
5e Spider-Man Mountain Climbers

Workout
25 Minutes (move at a continuous pace through the following):
550m Run
20 Mountain Climbers
25 Squats

• Goal is steady pace while maintaining nasal breathing.
• Use a mat, gloves or a small towel to protect hands if desired.

Cooldown
Accumulate 10 Minutes: Standing Quad Stretch, Runners Stretch, Down Dog Calf March

Post work to comments.

CFSBKer Sarah Costigan hard at work in the ICU at Brooklyn Methodist. Today we’re honored to bring you her thoughts on the COVID-19 crisis. Read on! 

A Dispatch from Sarah C.

For the past three years I’ve been working as a nurse at Brooklyn Methodist Hospital here in Park Slope. Most recently I’ve been the manager of the Surgical and Medical Intensive Care Unit .It has been a fantastic place to work. As a nurse, I’ve been incredibly happy.

In the past 10 weeks, I’ve seen my nursing career, and Brooklyn Methodist in a different light.

We (doctors and nurses) have been fighting the good fight to defeat COVID-19. It’s been incredible. Something very hard for me to write or talk about. We’ve been through some incredibly tough days, and unfortunately I don’t think we are done. But what keeps me coming back every day is the teamwork, the sacrifice, and the cohesiveness. There is so much media about what is happening here in the hospitals of NYC. Some of these claims are utterly heartbreaking, but then many are incredibly uplifting. Every day I watch someone do something outside of their job description just to make a peer’s day a little easier or a patient that much more comfortable. Working tirelessly every day to overcome some piece of this virus. That is what is really happening in these hospitals.

As hard as it has been, what stands out to me is the beauty of humanity. The outpouring of love and support from our local community has been amazing. Whether you are walking home late at night after a brutal day, and someone stops to thank you for your service, or we open a window in our unit at 7pm to hear the evening clap, it has given me hope for humanity.

Hope that we will make it through this pandemic, together. Hope that when it’s over, we will lean on each other a little more. Hope that there is still a lot of good left in this world.

Thank you everyone for staying home. Thank you for wearing your mask in public. Thank you to everyone who takes a minute out of their day to give thanks to essential workers. You may not believe it, but those two minutes of bells and whistles, is what carries many of us through the day. You’re doing your part. We could not get through this without you.

I hope everyone is staying safe and healthy. This week I finally got to really start working out again, since this all started, and it made me miss CFSBK. I hope one day soon we can get back to some kind of norm and will all be reunited at a place we love.

Stay well, stay healthy, and find some glimmer of hope and happiness in your days.

Question of the Day

What kinds of videos send you down a rabbit hole on YouTube?

_____________________
Nurses Have Always Been Heroes JSTOR Daily
Don’t Close Parks. Open Up Streets The Atlantic

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Locked & Loaded WOD Whiteboard Explanation 5.11.20

Warm Up
3 Rounds:
5 each Elbow to Instep w/ Rotation
5 each direction Dual Scapular CARs
20 alternating Lateral Step Overs

WOD
EMOM 30 Minutes (6 Rounds):
1) 12 Alternating Goblet Cossack Squats
2) 6-8 each 1-Arm High Pull
3) 15 Hollow Rocks
4) AMRAP Alternating 1-Arm Man-Makers
5) Rest

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Fit 55+ Gym-less WOD 5.11.20

Warm Up
3-4 Rounds (at a deliberate pace):
5 Boot Straps
5e Lunge Stretch with Rotate and Reach
10 Bent Over Ts

Strength
4-5 Sets (each): 
6-8 Squats + :20 Wall Sit
8-10 Single Arm Presses + 8-10 Single Arm Thumbs Up Shoulder Raises

Move directly from the Squats to the Wall Sit, and directly from the Presses to the Shoulder Raises. Add weight or modify to a chair squat as appropriate. Use a heavier weight for the presses than the shoulder raises if able. 

Conditioning 
16 Minutes of Continuous Effort:
16 Alternating Lateral Lunges
12 Sit-Up to Hips Up
4-8 Push-Up + Shoulder Taps (a rep = 1 Push-Up + 1 Tap each arm)

Hold something for support as needed. Use your arms for momentum on the Sit-Ups and/or anchor your feet. Modify the Push-Ups to the knees or hands elevated as needed.

Here’s a little check in on our thoughts regarding reopening. Please take a minute to fill out our feedback form and check out the new updates page. We miss you.

Reopening Feedback Form

CrossFitSouthBrooklyn.com/updates

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How Much Nature Is Enough? 120 Minutes a Week Doctors Say NY Times