3 Position Hang Power Clean:
Every 2:00 Seconds for 7 sets

Aim to work sets across at about 60-75%, with the goal of no misses. Keep these crisp, focusing on timing and speed. Consider sloppy footwork or racking of the bar as misses. If you miss any set you must drop weight.

Post loads to comments.
Week 2 of 6

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4 Rounds or 20 Minutes:
1-2 Rope Climbs/Modified Rope Climbs
2-4 Wall Walks
8 Calorie Bike
16 Alternating No-Push-Up Renegade Rows
:30 Double Kettlebell Weighted Hollow Hold

Post work to comments.

Jay-Star, one of the 3rd place winners of last year’s Challenge. Read about his experience here!

The Challenge Begins Today!

The 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year, starts today! We hope to help you in making some healthy changes to your diet and lifestyle in the coming months, and encourage you to help one another via community support. In signing up you’ve set an intention to act, and taken a small step toward the work involved to become an even better you during the year ahead. Our goal and sincerest hope is that you will use the challenge for create some structure around developing a few sustainable habits that will become part of your life for the long haul.

If you haven’t signed up yet, there’s still time to climb aboard the Challenge train! Complete the following steps by this Friday, January 17th to join us in developing healthier habits:

1. Read the Challenge Overview
2. Choose Level 1 or Level 2. Not sure? Choose Level 1. Most of us are Level 1 eaters!
3. Register at the front desk or in the CFSBK Online Store.
4. Sign your name on the big sign up sheet on the side of the fridge at 597 to tell everyone (including you) you’re in!
5. Fill out the Pre-Challenge Entry Form
6. Complete the Capacity WOD (which was programmed on 1/11/20, but can be made up) and record your score or record some other performance metric of your choice.
7. Set up your Tracker  (Be sure to read the instructions. If you have any trouble, please email me or see front desk staff for help!).
8. Join the Facebook Group (search 2020 Look, Feel, Perform Better Challenge) to keep up with LFPB Challenge happenings and helpful discussions.

Again, even if you haven’t signed up yet, you still have until this Friday!

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6 Essential Mindsets for Getting Back in Shape Breaking Muscle
What AI Says About the Perfect Running Stride Outside

Front Squat:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.”

Chin-Up:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

Post loads to comments.
Week 1 of 6

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3 Rounds for Time:
15 Power Cleans 135/95
50 Double-Unders

The bar should be medium heavy for you, something you could do at least a few touch and go reps with.  Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. 

Post time and Rx to comments.

This Week at CFSBK in Review

1. Join Sasha Slocombe and CFSBK Coach Chris Fox TONIGHT from 7pm – 8:30pm and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.

2. This workshop coincides with the start of the 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year. In other words, the Challenge starts TODAY. What are you waiting for? Sign up HERE!

3. Our new 6-week training cycle kicked off this week! Check out Monday’s post to find out what you can expect in our CrossFit group classes into February.

4. On Tuesday, we caught you up on CFSBKer Captain Kurt Jamora’s work with CrossFit 11th Parallel in Somalia. Kurt will be back at the gym at the end of January. Be sure to give him a warm welcome home when you see him!

5. Tom Shpetner (who you may know as one of our grillmasters) is quoted in this Town & Country article on the best foods to pair with champagne. Now you know who to ask about wine!

6. Emily Asher (who you may have seen performing at our recent CFSBK Art Show) is recording an album next month and is doing a crowdfunding campaign for it. Her band Emily Asher’s Garden Party plans to make a new album of hot jazz and songs inspired by the Southern Sun. The funding period starts now and ends on February 9th at 8pm EST. Go HERE to support a CFSBK musician!

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The Minimum Effective Dose of Training Starting Strength
Exercising with Human Reddit (video)

3 Rounds for Time:
15 Overhead Squats 95/65
15 Lateral Burpees Over The Bar

The barbell should be light-medium, unbroken on the fast end.

Rest 5 minutes, then..

3 Rounds for Time:
15 Dumbbell Thrusters 35/20
15 Russian Kettlebell Swings 24/16kg

The dumbbells should be light-medium, unbroken on the fast end.

Rest 5 minutes, then…

3 Rounds for Time:
15 Pull-Ups
25 AbMat Sit-Ups

Modify volume on the Pull-Ups or to Ring Rows as needed.

Post times and Rx to comments.

Be sure to check out Aaron W.’s photoset of our last class of 2019! 

This Weekend at CFSBK: New Year, New Intentions!

There are a couple of big things happening at the gym this weekend, and of course we’re here to keep you updated. Here’s what’s up!

• Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.
• This workshop coincides with the start of the 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year. What are you waiting for? Sign up HERE!

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Unscripted with Sara Sigmundsdottir Morning Chalk Up
Dried Fruit, Oats, and Coffee: Answers to Your Sugar Questions NY Times

A1) Half Kneeling Filly Press:
3 x 8e @ 3011

The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.”

A2) Deadlift:
3 x 8 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go.

Post loads to comments.
Week 1 of 6

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AMRAP 9 Minutes:
12 Burpee-Box Jumps 24/20
12 Toes-to-Bars

Bias jumping to a lower box rather than stepping to a higher box as needed. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or 2 x Sit-Ups as appropriate. 

Post rounds, reps, and Rx to comments.

Sunday: Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow – accessible to all levels of experience – before moving into breathwork, learning a few simple ways to work with your breath which can help bring you back to balance whenever and wherever you need it. We’ll also learn a simple full body relaxation technique that takes only moments and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lb.,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” Quit “shoulding” on yourself and start doing.

We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you.

Please bring a yoga mat and writing materials of your own if you have them. We’ll have some mats to borrow as well, but likely not enough for everyone 🙂

This community workshop is free and open to all members and non-members with a suggested $20 donation.

Register Here!

This workshop will coincide with the start of the Look, Feel, Perform Better Challenge, our yearly challenge meant as a collective kickstart toward healthier nutrition and recovery habits. It starts in just 3 days! Go over to the LFPB Challenge page to learn more and sign up!

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Small Increases in Physical Activity Can Make a Big Difference The Conversation
Why We Love How-to Videos Nautilus

Double Kettlebell Front Rack Carry

After a few warm up sets, take an attempt or two at a max load for an unbroken 1:00. You’ll be performing a Double Kettlebell Clean to get the bells to the rack position.  

Post loads to comments.
Week 1 of 6

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5 Rounds or 20 Minutes:
3e Turkish Get-Ups
:30 Active Goblet Squat Hold
3-6 Ring Bent Arm to Inversions
20 Calorie Easy Row (14 Bike)

Build to a heavy load on each arm on the Turkish Get-Ups. Modify to Inverted Hangs on rings as needed and/or work on getting upside down comfortably. 

Post work to comments.

Cadria H. before (left) and after (right) last year’s Look, Feel, Perform Better Challenge. You can read about her experience here. T-minus 4 days until the start of the 2020 Look, Feel, Perform Better Challenge. Join us in our collective kickstart toward healthier nutrition and recovery habits in the new year. Go to the LFPB Challenge page to learn more and sign up today! 

News and Notes from CFSBK Members

• Tom Shpetner (who you may know as one of our grillmasters) is quoted in this Town & Country article on the best foods to pair with champagne. Now you know who to ask about wine!
• Emily Asher (who you may have seen performing at our recent CFSBK Art Show) is recording an album next month and is doing a crowdfunding campaign for it. Her band Emily Asher’s Garden Party plans to make a new album of hot jazz and songs inspired by the Southern Sun. The funding period starts now and ends on February 9th at 8pm EST. Go HERE to support a CFSBK musician!

Got something of note going on in your life? Let us know! We want to hear about your businesses , events, personal victories, discoveries, media campaigns, small government coup d’états, and interesting links. Send awesomeness to: Josh [at] crossfitsouthbrooklyn.com.

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What Does It Mean to “Create a Shelf” When Squatting? BarBend
Americans Who Live Near Immigrant Neighborhoods Eat Healthier Blue Zones

A1) Back Squat:
3 x 8 @ 3011

A2) 3-Point Dumbbell Row:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” or torso movement in the Rows. 

Post loads to comments.
Week 1 of 6

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For Time:
15-9-6
Front Squats 135/95
Chest-to-Bar Pull-Ups

The barbell should be light-medium for you with everything unbroken on the fast end. Squat Cleans count as reps. Modify to Chin-over-Bar or Ring Rows as needed to keep rest minimal and intensity up. 

Post time and Rx to comments.

Dan H. before (left) and after (right) last year’s Look, Feel, Perform Better Challenge. You can read all about Dan’s experience HERE. There are just 5 days left before the start of the 2020 Challenge. Read on to learn more! 

The 2020 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Look, Feel, Perform Better Challenge will follow a similar model to last year. There are two levels that you can choose to participate in. On Level 1 you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains and legumes, and healthy fats). This is a perfect place to start if you’re new to healthy eating or are want to revisit what that means for you. On Level 2 you’ll add the practice of portion control, focusing on eating appropriate (for you) servings of lean proteins, smart carbs, veggies, and healthy fats.

While this year’s Challenge is a few weeks shorter than the 12 weeks we’ve done in recent years (in 2020 we’re providing a 10-week format) this is NOT a “get fit quick” plan. The reason we run longer challenges than many other gyms (and, admittedly, like we used to) is that while extreme behavior changes can bring rapid results, we’ve almost always seen this followed up by a “crash,” where participants rebel against the limiting factors of an extreme or restrictive diet. We’d rather you have more inclusive food options and change a few small, manageable things over a longer period, than to change many things for 30 days only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.

Who?

The entire CrossFit South Brooklyn Community!

What?

A 10 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year.

Where?

Right where you are! But, also:

• Come to the CFSBK Potluck on February 8th!
• Participants are encouraged to organize “rest day dinners”, either in homes or at restaurants, with fellow LFPBers.
• You’ll have access to the private 2020 LFPB Challenge Facebook Group.
• Attend our weekly (dates listed below—these are not mandatory but helpful) webinars to help keep you inspired and to answer any questions that come up along the way. You spoke and we listened so this year we are NOT using Facebook for the webinars, which means you won’t have to choose between missing them and reneging on your decision to stay off the social media monster. We’ll instead be using Zoom. Can’t attend? They’ll be archived and you’ll have access to them throughout the challenge.
• The key to success is generally not to make sweeping changes, but rather to consistently practice the small stuff each day. With that in mind, consider scheduling some time now to set aside each day where you can work towards your goals

When?

This year the Challenge will run from Monday, January 13th through Sunday, March 22nd. And get ready to get your chef on, because we’ll also be hosting a potluck dinner at the gym on Saturday, February 8th. where you can meet and greet with fellow CFSBKers and sample some of the delicious ways they make healthy food choices.

Why?

To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and a personal training session!

I’m interested. What will I need? For Level 1, only an openness and willingness to learn how to make more informed and healthier food choices. For Level 2, the same but you’ll also need hands! You’ll be “measuring” portions of lean protein, smart carbs, veggies, and healthy fats using your hands as your very own personalized portion control guide. Whichever level you choose, we will all benefit from doing a bit of food shopping and prep beginning the first week to make better-for-you food choices easier to make. Like we mention above, this isn’t a get-fit-quick scheme, it’ll require effort on your part. Not everyone can be an Iron Chef, but unless you have a full time cook at home, you’ll be doing some basic work in your kitchen.

Most people will achieve great results and remain more sane on Level 1. There’s no sense mowing your lawn if your house is on fire…we all need to take care of the big stuff (like eating high quality, whole foods) before digging into the small stuff (like weighing out foods, counting macros, or taking supplements). If you’re already consistently making quality food choices, then you may benefit from paying more attention to portions. If you’re not sure which way to go, choose Level 1.

Alright, you’re in? Great!

How To Participate

While the official start date is January 13th, 2020, you must complete the following steps by January 17th to be eligible for prizes:

• Sign your name on the big ole LFPB Challenge List in the front desk area of the gym at 597.
• Sign up and pay at the front desk or in the CFSBK Online Store ($100 total plus NY tax).
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better portal. These entries are private will not be published without your consent. You can access the 2020 LFPB Challenge Entry Form HERE.
• Join the 2020 LFPB Challenge Facebook Group
• Perform the LFPB Capacity Tests (programmed for our CrossFit group classes on Saturday, January 11th) and record your results. Or, if you prefer, use any other performance metrics that you find value in as long as you can retest them in 10 weeks.
• Set up your Tracker Sheet and begin tracking points earned daily and weekly reflections based on how well you’re able to practice the guidelines and/or what else came up for you.
• Complete your Post Challenge Submission by Friday, March 27th at the end of the Challenge.
• Participate in weekly Virtual Classroom Sessions! We listened to popular request to move these away from Facebook, so they’ll be held on the Zoom platform this year. Each session will include a brief topical lecture alongside a live chat. They’ll be held on Mondays from 1:10pm until about 1:40pm on the following dates: 1/13, 1/20, 1/27, 2/3, 2/10, 2/17, 2/24, 3/2, 3/9, 3/16 (may be subject to change, we’ll give advance notice if so).

You can find more info (including Level 1 and 2 guidelines) at the Look, Feel, Perform Better Challenge page or via the widget on the sidebar to the right!

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Burpees for BushFires Morning Chalk Up
Resolved to Be Coached NY Times

A1) Close Grip Bench Press:
3 x 8 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.”

A2) Segmented Deadlift:
3 x 8 @ 3131

Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid-Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. 

Post loads to comments.
Week 1 of 6

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AMRAP 10 Minutes:
30 Russian Kettlebell Swings 24/16kg
10/7 Strict Handstand Push-Ups

Modify the Handstand Push-Ups to half volume and/or ROM to 1 AbMat, to Box Pike Handstand Push-Ups, or to heavy strict Dumbbell Presses as appropriate.

Post rounds, reps, and Rx to comments.

Kurt J. and CrossFit 11th Parallel

CFSBKer Captain Kurt Jamora appears in the video above to talk about his recent work in Somalia. We also asked him to fill us in on his work there with CrossFit 11th Parallel. Here’s what he had to say:

I worked in Somalia 7 months to support the transition of security and police responsibilities from unified action partners to the Federal Government of Somalia.

CrossFit 11th Parallel is an affiliate that is also a nonprofit. I was the Vice President (VP) of the volunteer-based coaching staff. Coached over 50 hours of classes, judged 2 x competitions, hosted a kettlebell movement workshop, and coordinated for two seasonal box parties to expand the sense of community for members. The members are deployed US service members (Army, Navy, Marines, & Air Force), international military personnel (UK, French, Italian, & Japanese to make a few), base employees, and supporting civilian staff.

All pretty cool stuff. Humbling past year. Ready to come home.

CrossFit South Brooklyn was known to a lot of the members of CrossFit 11th Parallel as a standard for other communities to model after. No surprise there.

Kurt will be back at the gym in late January. Give him a warm welcome home when you see him! 

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5 Mistakes You Might Be Making with Your Weightlifting Belt Breaking Muscle
Around the World in Rare and Beautiful Apples Atlas Obscura

3-Position Power Snatch:
Every 2:00 Seconds for 7 Sets

Aim to work sets across at 60-75% with no misses. Keep these crisp, focusing on timing and speed. Press outs are misses. If you miss any set you must drop weight.

Post loads to comments.
Week 1 of 6

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5 Rounds or 20 Minutes:
16 Walking Dumbbell/Kettlebell March
16 Alternating Wall Facing Shoulder Taps (or from box pike)
16 Alternating Dumbbell Snatches
8e Side Plank Rotations

Post work to comments.

Photo by Aaron W. 

Upcoming Training Cycle Template

Dates: M 1/6/20 – S 2/16/20 (6 weeks)

Objectives: To take advantage of all the movement quality improvements via time under tension and light loading in the previous cycle and begin moving some heavier weights using supersets and tempo with a hypertrophy (muscle building) focus. We’ll employ strength supersets done at a slightly faster tempo, and progressions in sets/reps allowing for a progressive build in load throughout the cycle. This cycle will dovetail into a peaking phase in the following cycle, which will culminate in a Powerlifting Total (3 attempts at a 1-rep max in the Back Squat, Bench Press, Deadlift). Conditioning will again be a mix of short, medium, and longer pieces throughout the week. Olympic lifting will also appear in metcons in addition to the dedicated day each week, and carries and single leg movements will be incorporated to build/maintain the structural support necessary to move bigger weights.

Monday: Olympic Lift  + Lower Intensity Metcon (include Single-Leg Hinge)

EMOMs and Complexes, alternating exposures of power cleans and power snatches

Weeks 1, 3, 5: Power Snatch
Weeks 2, 4, 6: Power Clean

Tuesday: Superset Close-Grip Bench Press / Segmented Deadlift Superset + Medium Intensity Metcon

A1) Close-Grip Bench

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom, but the turnaround should be controlled with little to no “bounce.”

A2) Segmented Deadlift

Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 5
Weeks 5-6: 5 x 3

Tempo for these is @3131, read as:  1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor.

Wednesday: Back Squat / 3-Point Dumbbell Row Superset+ High Intensity Metcon

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” in the Bench or torso movement in the Rows.

Thursday: Varied Carries + Lower Intensity Metcon (include Single-Leg Squat)

Week 1: Double Kettlebell Front Rack
Week 2: 1-Arm Farmer
Week 3: Crossbody (Farmer + Overhead)
Week 4: 2-Arm Farmer
Week 5: Mixed (Farmer + Front Rack)
Week 6: Mixed (Front Rack + Overhead)

Friday: Half-Kneeling Filly Press + Deadlift Superset + Medium Intensity Metcon

A1) Half-Kneeling Filly Press

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” The isometric side does not have to increase week to week, but choose a challenging load.

A2) Deadlift

Weeks 1-2: 3 x 8 @ 3111
Weeks 3-4: 3 x 5 @3111
Weeks 5-6: 5 x 3 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go.

Saturday: Partner/Interval Metcon

High/Medium Intensity

Sunday: Front Squat + Chin-Up Superset + Medium Intensity Metcon

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” For the Chins, add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

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5 Powerful Lower Body Strength Routines Breaking Muscle
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Mid-Hang Power Clean:
3-3-3-3-3

Work up to a heavy triple with no misses. Focus on power and speed, and on receiving the barbell in a strong rack position. 

Post loads to comments.
Week 2 of 2

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For Time:
21-15-9
Calories Rowed
Burpees

Post time and Rx to comments.

1. Want to get a lot stronger in the new year? New cycles of our popular, long running Starting Strength program begin next week, and there are still a few spots left in the A, B, and E cycles. Go HERE to learn more and register.

2. Learn something new in 2020 by putting yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Join us February 2nd for a Wim Hof Fundamentals workshop! Go HERE for more info and to sign up.

3. Thinking about those new year’s resolutions and how to accomplish them today? Join us Sunday, January 12th for a Yoga, Mindfulness, and Intention Setting Workshop! We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you. This community workshop is free and open to all members and non-members with a suggested $20 donation.

4. This workshop will coincide with the start of the 2020 Look, Feel, Perform Better Challenge. On Thursday, we posted an intro video from Coach Fox to get you started. Sign up today to build better nutrition habits with a supportive crew!

5. Our new 6-week training schedule kicks off tomorrow. Check tomorrow’s post for all the details!

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Young Guns: The Next Generation of Games Athletes Morning Chalk Up
Parkinsons, Alzheimer’s, and the New Science of Hope CrossFit

Open Workout 20.2

Rx
AMRAP 20 Minutes:
4 Dumbbell Thrusters 50/35
6 Toes-To-Bars
24 Double-Unders

Scaled
AMRAP 20 Minutes:
4 Dumbbell Thrusters 35/20
6 Hanging-Knee-Raises
24 Single-Unders

Post rounds, reps, and Rx to comments.
Compare with 10.19.19
Week 2 of 2

February 2nd: Wim Hof Fundamentals Workshop Returns to CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor 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 Wim Hof Fundamentals workshop returns to CFSBK on Sunday, February 2nd!

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. (Wim Hof will NOT be at the workshop.)

Date, Time, and Pricing

Sunday, February 2nd from 3:00pm to 7:00pm
Price: $125

Register Here!

Register for Starting Strength!

Want to get a lot stronger in the new year? New cycles of our popular, long running Starting Strength program begin next week, and there are still a few spots left in the A, B, and E cycles. Go HERE to learn more and register.

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Nothing Will Change This Year If You Don’t Breaking Muscle
No More Excuses Not to Exercise NY Times