3 Position Power Snatch:
Every 90 Seconds for 7 Sets

Build to a heavy 3-Position Power Snatch 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 2

_____________________

For Time:
50 Goblet Squats 24/16kg
50/40 Calorie Row
50 Goblet Squats

Post time and Rx to comments.

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger in 2020? 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, January 6th – Friday, February 28th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, January 7th – Sunday March 1st
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, January 7th – Thursday, February 27th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, January 7th – Wednesday, February 26th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, January 7th – Thursday, February 27th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, March 1st 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.

Holiday Schedule

We’ll be running on a modified schedule through Thursday, but there will be plenty of opportunities to get your fitness on. Here’s what’s happening:

Here’s what you can expect:

Today (Christmas Eve)

Normal morning/afternoon schedule and staffing.

Cancelled: Everything after 1pm

Wednesday, December 25th (Christmas Day)

9am CrossFit
10am CrossFit
9am-11am Open Gym

Cancelled: Everything else

Thursday, December 26th

Normal staffing and schedule from 8am onwards.

Cancelled: 6am CrossFit, 7am CrossFit, 4:30pm CrossFit Teens

_____________________
The Gendering of Holiday Labor JSTOR Daily
Present Self, Future Self, and the Ingredients of Successful Fitness Change Breaking Muscle

Bench Press:
6-6-6 @ 3011

Work up to a challenging set of 6 reps at the prescribed tempo. Use spotters on all work sets but the goal is no failing. 

Post loads to comments.
Week 1 of 2

_____________________

AMRAP 9 Minutes:
3-6-9-12-15-18-21…
Deadlifts 225/155
Burpee Box-Jump Overs 24/20

The Deadlift should be medium-heavy for you, something you can easily get to in 3-4 warm up sets. Bias jumping to a lower box over stepping to the Rx. 

Post rounds, reps, and Rx to comments.

Photo by Thomas H. 

Upcoming Training Cycle Template

Training Cycle Dates: M 12/23/19 – S 1/5/20

Objectives: A short, 2-week cycle to bridge the gap between the previous cycle through the busy holiday season to the upcoming 6-week training cycle. Expect to see varied exposures to movements you’re familiar with, some novel conditioning workouts, and a benchmark test or two thrown into the mix. Use this less-linear format as an opportunity to experiment a bit with training more by how you feel on a given day, and less based on what you think you “should” do compared to the previous week.

Holiday Schedule

We’ll be running on a modified schedule tomorrow through Thursday, but there will be plenty of opportunities to get your fitness on. Here’s what’s happening:

Here’s what you can expect:

Tuesday, December 24th (Christmas Eve)

Normal morning/afternoon schedule and staffing.

Cancelled: Everything after 1pm

Wednesday, December 25th (Christmas Day)

9am CrossFit
10am CrossFit
9am-11am Open Gym

Cancelled: Everything else

Thursday, December 26th

Normal staffing and schedule from 8am onwards.

Cancelled: 6am CrossFit, 7am CrossFit, 4:30pm CrossFit Teens

_____________________
Why More Babies Are Conceived in the Cold Winter Months Smithsonian
Lowering the Bar on the Low-Fat Diet CrossFit

A1) Dumbbell Lat Pullovers:
3 x 8-10 @ 4121

A2) Landmine Rotations:
3 x 8-10 @ 4121

Add weight to last week as able. Rest :30 between movements, 1:00 between sets.

Post loads to comments.
Week 6 of 6

_____________________

4 Rounds for Time:
15 Toes-to-Bars
25 Dumbbell Thrusters 35/20

Modify volume on the Toes-to-Bars or to Hanging Leg Raises, Hanging Knee Raises, or Sit-Ups as needed with the goal of being able to move relatively consistently. The dumbbell load should be light-medium for you (and for this volume), unbroken on the fastest end. 

Post time and Rx to comments.

New Year’s Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on 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. We’ll have more info on that very soon!

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled.

_____________________
10 Most Memorable CrossFit Games Moments of 2019 BarBend
CrossFit Pacing: The Key to Perfectly Executing Workouts WODprep

For Time:
10-9-8-7-6-5-4-3-2-1 
Power Cleans 185/125
10-20-30-40-50-60-70-80-90-100
Double-Unders

The Power Cleans should be on the medium-heavy side for you. Something you could do a few touch-and-go reps with even though you may choose to perform singles. Modify the Dubs to half volume, to Alternating Foot Steps, or to 2x Singles as needed. 

Post loads to comments
Week 6 of 6

Starting Strength Registration Opens Tuesday!

Is your New Year’s resolution to get a lot stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working closely with Coach Jeremy to develop your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press, Deadlift and Power Cleans, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and available in 3x per week or 2x per week options. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Registration for our upcoming cycles, which start Monday, January 6th, will open Tuesday. Check the blog Monday at 9pm to sign up!

PILATES CANCELLED Tomorrow

Tomorrow’s 12pm Pilates class is cancelled.

_____________________
Build Body Awareness Upside Down Breaking Muscle
Press Grip and Elbow Position Starting Strength

A1) Matador Dip,  Box Dip, or Leg Assisted Box Dip:
3 x 8-10 @ “Slower Down-Faster Up”

The “4121” tempo we’re using on strength work this cycle would be NO JOKE for Dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken. Similarly, add weight or use less assistance as appropriate.

A2) Romanian Deadlift:
3 x 8-10 @ 4121

Increase weight slightly from last week if able.

Rest :30 between movements, 1:00 between sets.

Post work to comments.
Week 6 of 6

_____________________

AMRAP 12 Minutes:
16 Russian Kettlebell Swings 32/24kg
8 Box Jumps 24/20″
4 Handstand Push-Ups

The kettlebell should be on the heavier side for you but unbroken on the fast end. Box Jumps are a two foot take off and landing. When modifying them, bias jumping to a lower box rather than stepping to the “Rx’d” height. Be sure to fully extend under control atop the box for each rep. Kipping is allowed on the Handstand Push-Ups. The buy-in for Kipping them is the ability to perform 3 strict reps at a controlled tempo with no crashing on your skull. Modify to Box Pike HSPU or to heavy-ish Dumbbell Push Presses as appropriate.

Post rounds, reps, and Rx to comments. 

 Emma L.’s work on display at last weekend’s 6th CFSBK Art Show. In case you missed it, you can see more photos on our Flickr account! 

This Week at CFSBK in Review

1. Over the last 12 years, we’ve been here to help you get your fitness on over the holidays. This year is no different! Head over to the Schedule page to find out what you can expect for Christmas next week.

2. Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th for a New Year’s Yoga, Mindfulness, and Intention Setting Workshop. 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. Learn more and sign up on the event page!

3. Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info. Our winter edition drops soon. Sign up HERE or via the link on the sidebar to the right!

4. Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.

5. In the days leading up to the new year, we’ll be revisiting some of our favorite blog content from the past year in our 2019 Best of the Blog feature. This week we looked back on our Athletes of the Month and the year in CFSBK photos.

6. This Sunday’s 12pm Pilates class is cancelled.

_____________________
Rob Kearney: Competing Against Giants and Being an Openly Gay Strongman BarBend
Training as a Masters Athlete Training Think Tank

Choose an appropriate track to work on today.

Foundational Strength Building Superset:
A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups
A2) 4-6 x :10-:20 Chin Over Bar Hang
A3)  4-6x 10 Dumbbell Reverse Grip Curls

Use assistance on the Pull-Ups as needed.  For the Chin-over-Bar Hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the Curls that you could perform for 12-14 reps at a “slower down, faster up” tempo.

Intermediate Skill/Strength Building Superset:
A1) 4-6 x 5 Beat Swings
A2) 4-6 x 1-3 Paused Kipping Pull-Ups

Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull-Up.

Advanced Skill/Capacity Building Superset:
A) 4-6 x 5 Paused Kipping Pull-Ups

Pause at the top with chin-over-bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups. 

Post work to comments.
Week 6 of 6

_____________________

30:00 for Quality:
4 Hang Muscle Snatches
4 Hang Power Snatches
4 Overhead Squats
5-10 Kipping Pull-Ups (or any Pull-Up variation you worked today)
2:00 Row/Bike/Jog

The Snatch work should be relatively light and unbroken. Focus on a close bar path and a fast turnover on the Muscle/Power Snatches. Stay upright and stable on the Overhead Squats, modifying to Front or Goblet Squats as needed. The Pull-Ups (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency, not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Post work to comments.

Cidney F. on the 1s and 2s during her DJ set at Saturday’s 6th Art Show

Best of the Blog 2019: Photos

In the days leading up to the new year, we’ll be revisiting some of our favorite blog content from the past year. Perhaps the best way to get a sense of what happened at CFSBK over the past year is to take a look through our vast Flickr archive of photos. Here are some highlights from 2019:

• New Year’s Day Yoga & Intention Setting Workshop
• Community Potluck
• Friday Night Lights 3.19.19
• Barbell Medicine Seminar
• Murph Day
• East Coast Gambit
• Starting Strength Total 7.13.19
• Iron Maidens
• Fight Gone Bad
• Friday Night Lights 10.18.19

_____________________
Bird Dogs: Use Them to Build Stability and Strength Breaking Muscle
The Quiet Brain of the Athlete NY Times

A1) Dumbbell Bench Press:
3 x 8-10 @ 4121

A2) Pronated Grip Ring Row:
3 x 8-10 @ 4121

Increase weight again slightly from last week, one that still allows you to perform the prescribed reps at the prescribed tempo. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between exercises and 1:00 between sets. 

Post work to comments.
Week 6 of 6

_____________________

10 Rounds:
:30 Max Reps Burpees
:30 Rest

Aim for hard but repeatable scores across all rounds, maybe even leaving some room to sprint the final one. 

Post reps to comments.

Maggie H.’s work was prominently displayed at Saturday’s 6th CFSBK Art Show

Best of the Blog 2019: Athletes of the Month

In the days leading up to the new year, we’ll be revisiting some of our favorite blog content from the past year.  This year we brought you some really cool interviews with an insanely interesting array of Athletes of the Month. Be sure to check them out:

• Jared Klett January 2019
• Clementine Shelsky March 2019
• Eric Arbitman April 2019
• Lizzie Donahue May 2019
• Frank Howell July 2019
• Katharine Akiko Day August 2019
• Azam Poulatav September 2019
• Jen Wuotinen October 2019
• Paul Bennett November 2019
• Erika Minerowicz December 2019

Don’t forget that you can always take a trip down memory lane over on our Articles & Media page!

Pilates Cancelled Sunday

This Sunday’s 12pm Pilates class is cancelled.

_____________________
Why Your Brain Needs Exercise Scientific American
Modern Tech Is Revealing Ancient Egyptian Tattooing Atlas Obscura

Every 5:00 x 5 Rounds

For Time:
3x
6 Power Cleans 135/95
6 Push Jerks
20 Double-Unders

This is our third exposure to this workout this cycle, again with an additional rep per round on the barbell. The barbell should be on the medium-light side and unbroken. Modify the Dubs to Alternating Foot Steps or to 2x Singles as needed. These should be “hard but sustainable” efforts. The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each round to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursdays.

Post work to comments.
Week 6 of 6

The first set of photos from Saturday’s 6th Art Show are now up on Flickr. Check out more of them here! 

January 12th: Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on 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. We’ll have more info on that very soon!

Holiday Schedule

Throughout the years, we’ve been here to help you get your fitness on over the holidays. This year is no different. Planning your travel schedule? Head over to the Schedule page to find out what you can expect!

_____________________
Running While Introverted NY Times
Skill Development Forever CrossFit

A1) Seated Arnold Press:
3 x 8-10 @4121

A2) Back Squat:
3 x 8-10 @4121

Modify to Goblet Squat as needed. Increase weight again slightly from last week if able. Use a load that allows you to perform the prescribed reps at the prescribed tempo. Rest :30 between movements and 1:00 between sets.

Post loads to comments.
Week 6 of 6

_____________________

AMRAP 9 Minutes:
9 Kipping Pull-Ups
6 Dumbbell Deadlifts
3 Dumbbell Thrusters 

Choose a challenging load on the dumbbells. Rx’d at roughly 1/3 x bodyweight. Scale some volume on the Pull-Ups or modify to Ring Rows as needed, or scale up to Chest-to-Bar as appropriate. 

Post rounds, reps, and Rx to comments.

It wouldn’t be a Dogs of CFSBK Calendar without Molly and Tucker Fox! | Photo by Aaron W. 

Last Chance to Order Your 2020 Dogs of CFSBK Calendar!

The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order HERE. The deadline for orders is TODAY.

Here’s more info on the awesome organization your donation will support:

PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.

We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.

Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.

Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.

Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.

Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.

What are you waiting for? Order your calendar today!

News and Notes

• Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info. Our winter edition drops soon. Sign up HERE or via the link on the sidebar to the right!
• Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.

_____________________
Science Says Celebrating Holidays Could Make You Happier Blue Zones
This Fitness Test Will Tell You If You’re Special Forces Material Outside

A1) Dumbbell Lat Pullovers:
3 x 8-10 @ 4121

A2) Landmine Rotations:
3 x 8-10 @ 4121

Add weight to last week as able. Rest :30 between movements, 1:00 between sets.

Post loads to comments.
Week 5 of 6

_____________________

Every Minute on the Minute x 20 (4e):
1) 10/7 Cal Air Bike
2) 50′ Single Arm Farmer Carry, Left
3) 50′ Single Arm Farmer Carry, Right
4) 10 Slam Ball
5) :30 Prone Plank

Each round should be challenging and completed under 30 seconds (or thereabout). Build in load on the carries as able while staying braced and holding an upright torso. Sprint the Slam Balls, focusing on rhythm and catching on the bounce. Modify the plank by shortening the time as needed, making your lever longer by setting up with elbows further from your shoulders, or doing them on the rings as appropriate.

Post work to comments.

The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to @pupstarzrescue, a foster rescue started by our own Robyn O’Brien. PupStarz is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. The deadline for orders is tomorrow, December 16th. Go HERE to get one! | Photo by Aaron W. 

This Week at CFSBK in Review

1. Thanks to everyone who came out to CFSBK’s 6th Art Show last night! We’ll have photos from the evening soon.

2. Congrats to our December Athlete of the Month, Erika M.! Check out Tuesday’s post to learn more about our final AOM of 2019.

3. On Wednesday, Coach David offered interesting insights on the recent New York Times exposé the working conditions at Equinox. 

4. A note from Lisa F. on an upcoming sublet: “I will be in the Canadian Rockies for a few months and my place is available for sublet, fully furnished (as soon as December 20th and for as late as April 15). 1 bdrm in Ditmas Park. Rent including all utilities is $1999, but I’m happy to meet the budget of CFSBKers or CFSBK friends who are looking for a place for at least 3 months. More details here or email Lisa at lisafarlow [at] gmail.com.”

5. Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th for a New Year’s Yoga, Mindfulness, and Intention Setting Workshop. 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. Learn more and sign up on the event page!

6. Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.

7. Today’s 11am Active Recovery class is cancelled. 

_____________________
Top 12 Things Every Woman Should Know About Strength Training Girls Gone Strong
Diabetes: Have We Got It All Wrong? CrossFit