A) Deadlift:
Heavy 5 @2111

Warm up to a single heavy 5 at tempo, slightly heavier than week 1 if able. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM.

B) Barbell Row (Pendlay Row):
2 x 9-12

Add a few lbs to last week (or use about 30% of today’s heavy deadlift). Prioritize good movement over load. 

Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!

Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation. 

Post loads to comments.
Week 4 of 6

_____________________

AMRAP 8 Minutes:
2, 4, 6, 8, 10, 12…
Single-Arm Kettlebell Swings Left
Single-Arm Kettlebell Swings Right
Kettlebell Box Step-Ups

Choose a kettlebell load and a box height that allow you to keep moving. Scale the Swings to Snatches if you’re proficient at the movement. Use the same load for the Step Overs, you may hold the bell anyhow (except for on the thigh) as long as you come to full extension with both feet on top of the box. 

Post rounds, reps, and Rx to comments.

 

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This Week at CFSBK in Review

1. Our in-house massage therapist Leah D. spent last weekend competing in the USA Powerlifting competition at the Arnold Sports Festival in Columbus, OH. On Monday, she told us how it all went down.

2. In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members. 

3. Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Give it a read!

4. Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. This time CFSBK members get 20% of the seminar. Head over to Wednesday’s post to learn more and sign up!

5. Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition. Head over to the East Coast Gambit website to take a look at our new teaser video.

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. 

_____________________
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Speed Box Squats:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.

Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be FAST on the way up. Prioritize SPEED and perfect positions over load! Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Post loads to comments.
Week 4 of 6

_____________________

4-5 Rounds or 20 Minutes for Quality:
30 Double-Unders/Alternating Foot Steps or 2x Singles
3-5 Strict Lean Away Pull-Ups
8-10 Alternating Leg Split Jumps
8-10 Rower Pike-Ups

Modify the lean away Pull-Ups to regular pull ups (bands okay) or ring rows and the Rower Pike-Ups to Knee Tucks as needed. The intent is to move continuously through the circuit. 

Post work to comments.

Save the Date: The 2020 East Coast Gambit

Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! As you can probably see from the video above, last year’s Gambit was an enormous success. Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition.

The event is open to all individuals and will feature both RX and SCALED divisions. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day! Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division.

Head over to the East Coast Gambit website to take a look at last year’s events, results, and sponsors. You can also check out our photos from the big day! Whether you’re competing or cheering, we can’t wait to see you there! 

_____________________
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Bench Press:
Heavy 5 @2011
70% x 9-12 x 2

Warm up to a single heavy single at tempo, slightly heavier than the 5 from a few weeks ago if able. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for today’s heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets.

Post loads to comments.
Week 4 of 6

_____________________

For Time:
15-12-9-6-3 Power Cleans 135/95
5-4-3-2-1 Ring Muscle-Ups

The barbell loading should be medium heavy, unbroken on the fast end. Scale volume on the Muscle-Ups (to as few as 1 per round as needed or modify to 3x Ring Dips/Push-Ups. 

Post time and Rx to comments.

March 29th: Wim Hof Fundamentals Workshop Returns to CFSBK

Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.  The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone. This time CFSBK members receive 20% off with the code below!

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 29th from 3:00pm to 7:00pm
Price: $125

Register Here!

CFSBKers receive 20% off with the code fertilesoil! 

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

_____________________
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Speed Band Deadlift:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.

Use 60% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with speed through perfect positions. You can choose Sumo or Conventional Deadlift, but we recommend sticking with one throughout the cycle. Focus on moving the bar with speed through perfect positions. Note the tempo includes a 2 second descent and 1 second pause on the floor. This is meant to help prevent you from bouncing the plates and/or relaxing on the descent. The intent is to lower the bar under control and maintain tension before exploding up. In each of the linked videos above you’ll see examples of moving through perfect positions with amazing speed.

Band Guide

If your MAX deadlift is…

<135: Orange Band
135-225: Red Band
225-315: Blue Band
315+: Green Band

Post loads to comments.
Week 4 of 6

_____________________

20 Minutes Continuous Effort:
12 Calorie Row (8 Bike)
:30 Dual Kettlebell Rack March, heavy loading
8-10e Cross Body Dumbbell Romanian Deadlifts
50′ Seal Walk (feet on sliders)

The Kettlebell Rack March should be challenging, use an appropriate load. 

Post work to comments.

Stella’s work on display at our last CFSBK Art Show

Stella and The Women’s Crossword March

A note from Stella Z.:

This month, several major crossword markets are participating in The Women’s Crossword March, agreeing to publish only women for an entire month. As part of this effort, I’ll have puzzles in two major markets this month—Universal Andrews McMeel Syndicate (which supplies puzzles to the New York Post and other papers) on Wednesday, March 11, and USA Today on Friday, March 20.

The puzzles can be solved for free online at the links below:

Universal/AMM (requires downloading the free Across Lite program)
USA Today

Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

News and Notes

• In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members. 
• Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Check it out!

_____________________
4 Forgotten Exercises That Can Deliver Serious Gains BarBend
Why Your Brain Needs Fat CrossFit

Back Squat:
Heavy 5 @2011
80% x 9-12 x 2

Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the heavy 5 you did a few weeks ago if able. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for today’s heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets.

Post loads to comments.
Week 4 of 6

_____________________

AMRAP 8 Minutes:
8 Front Squats 135/95
8 Lateral Burpees Over the Bar 
8 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy for you and unbroken. A full (Squat) Clean to begin a set counts as a rep. The Burpees Over the Bar are Rx’d as a two-foot jump. Scale to stepping over as needed. Modify the Chest-to-Bar Pull-Ups to Chin-Over-Bar or Ring Rows as needed. 

Post rounds, reps, and Rx to comments.

 

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Leah D. at the Arnold Classic: A Recap

Our in-house massage therapist Leah D. spent the weekend competing in the USA Powerlifting competition at the Arnold Sports Festival in Columbus, OH. Today we’re happy to bring you her report. Here, in her own words, is what went down:

The Arnold was full of firsts, and not even bullshitting, I’m glad for all of them, even the “bad” firsts. First Arnold, first failed lifts (ever! In 8 years!) on technicality, first time playing with lots of new variations on the big 3 during this prep, first time doing a modified water cut (and I will forever do it this way,) first time pulling over 300lbs (finally)!

Look, I’m not gonna spend a whole lot of time defending myself but judging on squats on my platform left a lot of people confused. I didn’t get my third attempt shown here (281lbs), most jury members agreed it was depth but it has to be unanimous. Regardless, it moved like an opener and it’s not a question of if I can do it. First time I’ve ever failed lifts on technicality, so that’s out of the way now.⁣

I tested a newer bench technique on the platform premature to perfecting it and it cost me my third attempt, but I did still hit a small meet PR of 176lbs.⁣

Deadlifts really came through for me, oddly. I FINALLY got my 300lbs+ pull and I did it twice. 303 and then 308 (here.) Pretty stoked, even if this isn’t a big pull in the grand scheme of things, it’s by far my worst lift and I fought a long time for this.⁣

This prep was rough toward the end. This rinse and repeat approach to competing really got to me. A lot of new lift variations triggered panic attacks related to old chronic pelvic pain. Scrapping big chunks of training during peak isn’t ideal but my body holds some stories and I can’t beat it up over them. I got a LOT of new data on myself this prep. Thank you @getthelift for everything, especially giving me new things to play with and putting up with me. Yadda yadda, bad “I’ll be back” joke.

Thanks for representing us, Leah. Show her some love in the comments!

News and Notes

• New cycles of our long-running Starting Strength program start this week, and there are still some spots available. The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements. Go HERE to learn more and sign up!
• 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.

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Every 1:30 x 8:
Power Clean + Hang Power Clean + Touch-and-Go Power Clean @65-70% of a recent heavy single

Sets across. These should be on the light side and allow you focus on speed through perfect positions.

Speed Dumbbell Floor Press:
10 x 3 @21X0

Rest :45 between sets.

These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 30 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5 x 3s.

Note the tempo includes a 2 second descent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.

Dumbbell Speed Floor Press: Note the control down and speed up.

Mark Bell Speed Floor Press: Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed. 

Post loads to comment.
Week 3 of 6

_____________________

4-5 Rounds or 20 Minutes for Quality:
200m Jog
50’e Cross Body (Suitcase/Overhead) Kettlebell/Dumbbell Carry, heavy loading
500m Bike/200m Row
:20-:30 L-Sit/Tuck L-Sit

Post work to comments.

Leah D., our resident massage therapist, at the Arnold Classic in Columbus, OH. Leah competed in the powerlifting competition, and we’ll bring you her full results this week! 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

New cycles of our long-running Starting Strength program start this week, and there are still some spots available. The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, March 9th – Friday, May 1st
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, March 10th – Sunday, May 3rd
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, March 9th – Thursday, April 30th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, March 9th – Wednesday, April 29th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, March 9th – Thursday, April 30th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, May 3rd at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled. Don’t forget that we also offer Active Recovery at 11am!

____________________
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20 Rounds for Time:
12 Wall Balls 20/10, 14/9
6 Hang Power Cleans 135/95
3 Ring Muscle-Ups

Partners alternate complete rounds. Aim to score consistent splits per round, breaking up reps early on as needed to do so. The barbell should me medium-heavy for you. Modify volume on the Muscle-Ups or to 6 Dips or 9 Push-Ups as needed. There is a 30 minute cap on this workout. 

Post time and Rx to comments.
Week 3 of 6

 

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Mat Fraser gives Greg C., Toni S., Ely C., and Pat C. some advice before their heat at Wodapalooza

Pilates Cancelled Tomorrow

Tomorrow’s 12pm Pilates class is cancelled. Don’t forget that we also offer Active Recovery at 11am!

_____________________
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A) Deadlift:
Heavy 1 @2111

Warm up to a single heavy single at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 1RM.  If you’re newer to Deadlifting, then work up to a heavy 3 again this week.

B) Barbell Row (Pendlay Row):
2 x 9-12

Add a few lbs to last week (or use about 30% of today’s heavy deadlift). Prioritize good movement over load. 

Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!

Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation. 

Post loads to comments.
Week 3 of 6

_____________________

AMRAP 11 Minutes:
30 Double-Unders
21 Dumbbell Deadlifts 50/35
14 Alternating Arm No-Push-Up Renegade Rows

Modify the Doubles to Alternating Foot Steps or 2x Singles as needed. Choose a challenging load for the dumbbells, something you could perform a round unbroken on. 

Post rounds, reps, and Rx to comments.

New cycles of our Starting Strength Program start Monday, and there are still some spots left in a few of the cycles. Go HERE to claim yours now. Be strong today! 

A Message from CFSBK Regarding COVID-19

In light of the spread of the COVID-19 virus, CFSBK is taking extra precautions to ensure the safety and health of our members while training at the gym. While the risk of contracting COVID-19 has remained low for most people, CFSBK serves a spectrum of members from infants to the elderly, so we’re taking the necessary precautions to minimize the spread of this or any illness. Below we’ve detailed some additional measures we’ve implemented as well as some advice for members.

• On top of their already thorough cleaning protocols, we’ve instructed our cleaning crew to make sure every door knob and equipment handle is wiped down as well devoting extra attention to high traffic areas like the bathrooms, water fountain and the front desk area.
• The reusable cups and mugs we had in 597 have been removed. If you’d like to have some water, you can bring your own container and fill it up in the 597 sink or at the water fountain in 608. Canned water and other refreshments are also available for purchase.
• Coaches have been instructed to make regular reminders for members to wipe down their equipment as well as minimizing unnecessary physical contact in classes like having everyone give each other high fives after a workout.
• As always, hand sanitizer, equipment wipes and fully stocked bathrooms will always be available for members to clean up before, during, and after class.
• Any coach or staff member exhibiting flu-like symptoms will be required to stay home without question. Similarly, we ask any member feeling under the weather whatsoever to stay home. Your workout is less important than the well being of our overall community.
• Members are encouraged to be familiar with the basic prevention guidelines from the CDC like coughing into your elbow, washing your hands regularly and avoiding touching your face.

With some basic precautionary steps we believe we can do our part in minimizing the potential spread of illness while keeping CFSBK the vibrant and dynamic training environment you all know so well. Thanks in advance for your cooperation everyone, if you have any questions or concerns don’t hesitate to reach out to us!

David Osorio
Owner of CrossFit South Brooklyn

_____________________
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Speed Box Squats:
55% x 3 x 10 @21X1

Rest :45-1:00 between sets.

Percentage recommendations are based off of a recent 1RM, or a few pounds heaver than last week. These should be LIGHT and FAST on the way up. Prioritize speed and perfect positions over load! Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Post loads to comments.
Week 3 of 6

_____________________

4-5 Rounds or 20 Minutes for Quality:
15 Calorie Bike/Row
3-5 Strict Lean Away Pull-Ups
50′ Low and Slow Bear Crawl
15e Side Plank Band Row @1010

Modify the Lean Away Pull-Ups to regular Pull-Ups (bands okay) or ring rows as needed. The tempo on the Side Plank Band Row is quick but controlled, not super slow. Each set side should take about 30 seconds. The intent is to move continuously through the circuit. 

Post work to comments.

News and Notes from CFSBK Members

• Back in February we filled you in on CFSBKer and leukemia survivor Casey M.’s fundraising for Haymakers for Hope, a charity boxing event at the House of Blues in Boston on May 14th. To date Casey has raised close to $30,000. Go HERE to donate to his campaign!
• Becky F.’s partner Mara is a pianist and has composed a piece commemorating some of the work of the late poet Adrienne Rich. There is an improvised element and might be of interest to some folks in the gym. She is also sharing the stage with some friends of ours who are doing a dance performance. The event is March 14 at 7:00pm at University Settlement. Tickets can be purchased HERE.

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

_____________________
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Bench Press:
Heavy 1 @2011
70% x 9-12 x 2

Warm up to a single heavy single at tempo, slightly heavier than last week’s 3. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 1RM. Finish with 2 sets of 9-12 reps at 70% of what you did for today’s heavy single. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. If you’re newer to benching, work up to a heavy 3 again this week, following up with 2 sets of 9-12 reps at 75% of today’s heavy 3. 

Post loads to comments.
Week 3 of 6

_____________________

For Time:
600m Row

Then, 3x

12e Single-Arm Dumbbell Push Presses 50/35
9 Burpees
6 Kipping Toes-to-Bars

The dumbbell should be medium heavy and unbroken. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or to 2x Sit-Ups as needed. 

Post time and Rx to comments.

March 29th: Wim Hof Fundamentals Workshop Returns to CFSBK

Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.  The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone. This time CFSBK members receive 20% off with the code below!

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 29th from 3:00pm to 7:00pm
Price: $125

Register Here!

CFSBKers receive 20% off with the code fertilesoil! 

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

News and Notes

• 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 donated it to CHIPs in two weeks.
• Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info. Sign up HERE or via the link on the sidebar to the right!

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