Partner “Cindy” + Row/Bike

AMRAP 15 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Partners alternate complete rounds. Modify the Pull-ups to ring rows and the push ups to knee push ups as needed.

Rest 5 minutes, then…

In 15 Minutes:
Max Distance Row/Bike

Partners alternate as desired. 

Post work and partner to comments.

Tomorrow: Iron Maidens Lift & Learn Session

Sunday, August 18, 2019 from 2:00 to 3:30pm

We’ll review the rules and guidelines, answer questions about the competition AND discuss tips and techniques for raising money for the 4th Annual Stay Strong Scholarship.

This is a great chance to meet other Iron Maidens, get your questions answered and learn about the Scholarship’s impact so far!

Danae Mcleod, the Executive Director at Grace Outreach will be providing information about how the Stay Strong Scholarship fund has worked over the past 3 years, and our goals for keeping it going in 2019. Grace Outreach staff and scholarship recipients will be present to talk about what the scholarship has meant for them. Superstar fundraisers from previous Iron Maidens will be talking about how they raised so much money to support our scholarship students.

All IM competitors and IM-curious are welcome. We hope to see you there!

News and Notes

• We are hosting a potluck at Prospect Park TODAY from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.
• 11am Active Recovery is cancelled today and tomorrow. 

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Confused About What to Eat? Science Can Help The Conversation
A Decade of Fuelling the Fittest on Earth Morning Chalk Up

Deadlift

3 x 5

Sets across, heavier than last week. Use a double-overhand grip and a load that you could perform comfortably for 6 reps. Touch-and-go is okay, but aim to do these unbelted if you can.

Post loads to comments.
Week 4 of 6

_____________________

30 Minutes for Quality:
400m Jog
1:00 Plank (rings or forearms)
20e Single-Arm Kettlebell Swings (light-medium)
100 Alternating Foot Steps or 200 Single-Unders
10 Slam Balls (light-medium)

Rotate through the movements at a low-intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. 

Post work to comments.

 

View this post on Instagram

 

A post shared by Frank Murray (@nextlevelweightlifting) on Aug 11, 2019 at 12:13pm PDT

Erica M. puts up a big 163 lb PR at Next Level Weightlifting Club

This Weekend: CFSBK at the Brooklyn Barbell Open

Coach Frank and several lifters from our Next Level Weightlifting Club will be at Brooklyn Barbell Club on Saturday and Sunday for the USA Weightlifting Brooklyn Barbell Open. Here’s when Frank’s lifters are competing and what they’re aiming to achieve:

Elena Schorr lifts on Saturday at 10:00am:

• Best lifts include a 132 lb Snatch and a 170 lb Clean and Jerk.
• Her best competition lifts are 52kg (114lbs) Snatch and 74 kg (163 lb) Clean and Jerk.
• Elena’s goal is to improve on her competition lifts.

Basha Margulies lifts on Saturday at 3:00pm:

• Best lifts include a 48 kg (105 lb) Snatch and a 60kg (132 lb) Clean and Jerk.
• Her best competition lifts are 45 kg (99 lb) Snatch and 56 kg (123 lb) Clean and Jerk.
• Basha’s goals are a 47 kg (103 lb) Snatch and a 60 kg (132 lb) Clean and Jerk.

Erika Minerowicz lifts on Sunday at 11:30am:

• Best lifts include a 163 lb Snatch and 200 lb Clean and Jerk.
• This is Erika’s first meet! Her goal is to make lifts and have a strong first showing.

Head up to Williamsburg to support our lifters! You can learn more about Next Level Weightlifting Club at CFSBK, which meets Monday, Wednesday, and Friday nights, over at the NLWC program page.

More Weekend Happenings

We have an action-packed weekend ahead here at your favorite gym! Here’s more stuff to know

• We are hosting a potluck at Prospect Park TOMORROW (Saturday) from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.
• 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. We’re bringing the Wim Hof Method folks back for a workshop tomorrow afternoon, and there are still spots available!
• 11am Active Recovery is cancelled this Saturday, August 17th and Sunday, August 18th. 

_____________________
Fixing Patellar Tendinitis for Weightlifters Catalyst Athletics
Exercise for Persistent Pain Population Barbell Medicine

Power Snatch

Every 2 Minutes for 6 Sets:
3 Position Power Snatch

Work sets across at a moderate load, around 70-80% of your best Power Snatch. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible.

Post loads to comments.
Week 4 of 6

_____________________

Performance
For Time:
30 Dumbbell Power Snatches 50/35
20 Burpees
10/7 Ring Muscle-Ups
20 Burpees
30 Dumbbell Power Snatches

Fitness
3 Rounds for Time: 
20 Dumbbell Power Snatches
15 Burpees
10 Pull-Ups

Choose a challenging dumbbell load and perform a challenging Pull-Up version for you… Chest-to-Bar, Chin-over-Bar, Band Assisted, and Ring Rows are all options.

Post time and Rx to comments.

Fight Gone Bad 2019: Register Now!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad.” Last year, we raised close to $18,000 for the Brooklyn Community Foundation. This year, we’ll be partnering with a climate or immigration non-profit to be determined in hopes of impacting the wider world beyond Brooklyn. If you have suggestions, let us know in the comments!

When is Fight Gone Bad?

Saturday, October 5th, 2019. The first heat begins at 9am.

What is Fight Gone Bad?

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What is the registration fee?

$20 (plus tax). We’re letting to let teams decide if they want t-shirts this year.

As in years past, we will give prizes to the team with the most spirit. Think costumes, props, makeup, and other fun stuff!

Will there be a fundraising minimum?

While encourage everyone to go hard on fundraising, there is no minimum to participate. As in years past, there will be some sweet prizes awarded to the top individual fundraisers!

Ok, you keep talking about fundraising but how should I do this and when should I begin?

Once our registration deadline ends on September 1st, we’ll create teams consisting of 6 athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages.

Also, we’re looking for donations to give out as prizes. Contact Brett [at] CrossFitSouthBrooklyn.com if you have something to offer!

Tell me more about the workout. What if I can’t do it Rx’d?

Here’s CrossFit founder Greg Glassman explaining FGB in detail in a delightfully vintage video. And don’t worry! We’ll have scaling options available.

So the day begins at 9am, but how long will it last? When will my team go?

The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And as usual, we’ll have some tasty adult beverages to enjoy!

What if I can’t attend on October 5th?

You can still sign up to be a part of a team to participate in fundraising. Unfortunately, though, we won’t be running a” Fight Gone Belated” workout this year as we have in years past.

Ok, I’m sold. How do I get in on this?

Register Here!

The deadline to register is Sunday, September 1st, so get on it! 

News and Notes

• 11am Active Recovery is cancelled this Saturday, August 17th and Sunday, August 18th. 
• We are hosting a potluck at Prospect Park this Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.

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5 Exercises to Better Wrist Health Breaking Muscle
Car Crashes into LA Fitness, Ends Up in Pool KIRO

Single-Arm Farmer Carry

30 Seconds x 1-2 Sets 

Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting down. Progress load each week from there with the goal of building to half bodyweight or above.  The “Gold Standard” is bodyweight for 30 seconds.

Post loads to comments.
Week 4 of 6

_____________________

3 Rounds for Time:
400m Run
25 Dumbbell Thrusters 35/20

Can you do the Thrusters unbroken? Should you, for you? 

Post time and Rx to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Aug 13, 2019 at 6:17am PDT

A vid from last year’s CFSBK picnic in Prospect Park! 

Saturday: Prospect Park Potluck!

We are hosting a potluck at Prospect Park this Saturday from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill behind the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

Monday, August 19th: My Body, My Jokes

Searching for love in all the wrong places? Maybe you’re a unicorn looking for their soulmate on an app. Most of the love stories and romcoms are steeped in the hetero point of view. This month join comedians Maria Heinegg (of CFSBK) and Ayanna Dookie as they host “My Body, My Jokes: Queer Dating.” Whether you can completely relate, wondering what dating is like with anything other than the ol Disney heteronormative narrative, come hear tales of love, love lost, and disappointment. All proceeds will go directly to New Alternatives to support their mission of fostering self-sufficiency of LGBTQ and homeless youth.

My Body, My Jokes is a bimonthly stand up comedy show all about living in these strange, human-shaped bodies.This month, we’re bringing you a group of hilarious LGBTQ comics telling jokes about their dating lives. We’ll also be serving you with facts and information on queer relationships by our expert of the month.

Show link: https://www.caveat.nyc/event/my-body-my-jokes-8-19-2019
Tickets: $15 in advance/ $20 at the door
Facebook: https://www.facebook.com/events/2401686830112674/
Twitter: @mybodymyjokes

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How to Use and Monitor HRV BarBend
Exercise During Pregnancy May Have Lasting Effects for Babies NY Times

Power Clean

Every 3:00 for 4 Sets:
1 Power Clean Every 15 Seconds x 3 (3 Singles)

Build across the work sets to a heavy but perfect load for the day. The goal is no misses and no slop. Score total load from heaviest successful set. 

Post loads to comments.
Week 4 of 6

_____________________

Every 5:00 for 4 Sets…

For Times:
15 Russian Kettlebell Swings 32/24kg
15 No-Push-Up Burpees
15 Calorie Row (or 10 Calorie Bike)
15 No-Push-Up Burpees
45 Double-Unders

Work at a sub max, sustainable pace and aim for repeatable times to within a few seconds on each set. You should feel like you could immediately repeat another round or two at the same pace. Try to maintain nasal breathing, even if only on the inhale. The Swings should be on the heavy side but unbroken. Modify the Dubs to Alternating Foot Steps or to 2x Singles as needed. Stay braced when sprawling out on today’s Burpee variant. 

Post times and Rx to comments.

The Iron Maidens Raw Open: T-Minus 26 Days!

We’re less than a month away from The Iron Maidens Raw Open, our annual women-only powerlifting meet slated for Saturday, September 7th. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. Save the date!

For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. Why should you support the Stay Strong Scholarship? Last year, we published these words from Stay Strong Scholarship recipient SB:

It may sound like a cliche, but the Stay Strong Scholarship means everything to me. Words cannot express the depth of my gratitude for this opportunity. This scholarship has been the key element that has thrust me closer to achieving my desire for higher education. It has been a consistent motivating factor, one semester after the next and continues to support and remind me to put my best effort forward against all odds.

After months of being accepted to college and robustly seeking financial support from other scholarships like TheDream.us and CUNY BECAS, I was still not able to afford tuition. The Stay Strong Scholarship was my ray of hope and the reason achieving my college degree has become a reality.

This year, our goal is to raise $30,000 to continue supporting students like SB. Right now we’re at  just over $4,000 raised. Can you help us get there?

Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!

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The Reebok CrossFit Games Will No Longer Have a Title Sponsor After the 2020 Season BarBend
How to Resist the Aging Phenotype OPEX

Toes-to-Bar Skill Work

Option A:
5-7 Unbroken Toes-to-Bar Every 90 Seconds x 7 sets

Option B:
Practice Kipping Toes-to-Bar, Hanging Leg Raises, or Hanging Knee Raises for 10 minutes

The drills found in this video can be helpful if you have the strength to do some strict reps but have difficulty maintaining the rhythm of the kip. 

Post work to comments.

Rear Foot Elevated Dumbbell Split Squat

3 x 8e

Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video!

Front Squat

Heavy 3

Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.

Post loads to comments.
Week 4 of 6

_____________________

Cash Out:
12-10-8-6
Dumbbell Lying Triceps Extensions

Rest 1:00 between sets. 

Post work to comments.

Saturday, August 17th: Wim Hof Method Fundamentals Workshop at 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 first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!

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.

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.)

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

Saturday, August 17th from 4:00pm to 8:00pm
Price: $125

Register Here!

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

• 11am Active Recovery is cancelled this Saturday, August 17th and Sunday, August 18th. 
• We are hosting a potluck at Prospect Park this Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.

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Our Brains Tell Stories So We Can Live Nautilus
5 Exercises to Improve Your Deadlift Breaking Muscle

Dumbbell Press / Pull-Up Superset

A1) Seated Dumbbell Press:
3 x 8-10

A2) Strict Pull-Ups:
3 x 8-10

Use a “faster up-slower down” tempo. Add weight and/or reps to last week. Use band assist, partner assist, or add weight to the Pull-Ups as needed. 

Post work to comments.
Week 3 of 6

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AMRAP 10 Minutes:
75 Double-Unders
25 Russian Kettlebell Swings 24/16kg
7e Single-Arm Dumbbell Push Press 50/35

Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. 

Post round, reps, and Rx to comments.

Eat, Pray, Gainz: Coconut Red Lentil Curry

By Whitney Hubbard

Editor’s Note: Everyone loved the recipe we posted last Sunday, so we’re dipping into the archives to bring you another tasty treat. Meal prepping today? Make this and tell us how it went in the comments! This recipe was originally posted on 5.16.17.

Our latest installment of “Eat, Pray, Gainz” comes from a guest chef… Coach Whit! This vegan recipe makes 6-10 servings, depending on how much you eat! Taken as 8 servings, they’ll each be about 225 calories with 14 grams of protein, 5 grams of fat, and 27 grams of carbohydrate (10g fiber). See hacks below for how to up the protein on this one.

Ingredients:

• 3 medium carrots
• 5 celery stalks
• 1 onion
• Olive oil
• 1-2 tbsp red curry paste (I use Maesri brand)
• 28 oz can diced tomatoes
• 15 oz can light coconut milk
• 1-3 cups water
• 14 oz red lentils (can work with anywhere from 12-16 oz, but macros listed for 14)

Prep:

• Chop carrots into half moons, relatively thin
• Slice celery stalks down center and roughly chop
• Chop onion
• Rinse the lentils and pick over for small stones

Instructions:

• Heat olive oil in a large pot. Add onion and cook over medium-high heat until starting to soften, 3-5 minutes.
• Add celery and carrot and allow to cook 8-10 min, stirring occasionally so nothing burns.
• Add 1-2 tbsp red curry paste and stir to combine… more = spicier.
• Add the tomatoes, coconut milk, and at least 1 cup of water, then add lentils.
• Bring to a boil, then reduce heat to simmer until lentils are very soft, about 20-30 min. Stir occasionally to make sure the bottom isn’t burning.
• You made want to add up to 1 cup of additional water if it’s getting very thick but the lentils aren’t soft, yet.
• Optional to add salt and pepper to taste. The curry has great flavor on it’s own!

Hacks!

• You can add other spices to make this more exciting, but the red curry paste pictured is more than enough flavor for me. Last time I added a few teaspoons of turmeric… delicious!
• Bump up the protein by adding your favorite source! I love this as breakfast with eggs on top or for lunch/dinner with a big dollop of greek yogurt or handful of shrimp. I’ve heard chicken is also great…
• To bump up the carbs post-workout, just heap the lentils over a serving of rice or quinoa.
• Fancy garnish ideas chopped scallions and chopped peanuts work well, or use sliced avocado if you need to bump up your fat (or use full fat coconut milk).
• I make a big pot of this on Sunday and have enough for a whole week for two people. It’s a great recipe if you have multiple mouths to feed or want to share with friends. If you don’t think you’ll want 8 servings, simply cut the recipe in half OR freeze half in ziplock bags until you’re ready for more!

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CrossFit Games 2019; That’s a Wrap Morning Chalk Up
How “Carpe Diem” Got Lost in Translation JSTOR Daily

Partner Metcon

In teams of 2, with one partner working at a time, complete the following for time:
50 Burpees
50 Thrusters 115/80
50 Chest-to-Bar Pull-Ups
50 Power Snatches 115/80
50 Burpees
50 Power Cleans 115/80

Partners divide the work however desired. The barbell is one load throughout and should be medium heavy for you, with either the Thrusters or the Power Snatches being the limiter. Modify the Pull-Ups to band or leg assisted as needed. 

Post time, Rx, and partner to comments.

Here’s a fun and informative Saturday watch. It’s 4-time champion Mat Fraser talking to Rory McKernan about the 2019 CrossFit Games. There were lots of interesting comments on the blog regarding the Games this week, so let us know what you think about the interview! 

This Week at CFSBK in Review

1. Katherine Akiko Day is our August Athlete of the Month. Head over to Monday’s post to read her interview. Congrats, Katherine!

2. We’re just 4 weeks away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. This year, our goal is to raise $30,000 to continue supporting students at Bronx-based Grace Outreach. After this week, we’re now at $3,381 raised. Donate to your favorite lifter(s) here!

3. We’d love your help with Iron Maidens 2019! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability.

4. Missing something? Maybe a bike helmet or some snazzy shoes? 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.

5. 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. Our previous workshops were a big success, so we’re bringing the Wim Hof Method team back on August 17th!

6. We are hosting a potluck at Prospect Park next Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.

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The Secret to Better Performance? Restful Sleep. Outside
A Vacation’s Worth of Simple, Effective Workouts Breaking Muscle

Deadlift

3 x 5

Sets across, heavier than last week. Use a double overhand grip and a load that you could perform comfortably for 6 reps. Touch-and-go is okay, but aim to do these unbelted if you can.

Post loads to comments.
Week 3 of 6

_____________________

30 Minutes for Quality:
550m Jog
10 Alternating Turkish Get-Ups
5 Ring Dips

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Use Dumbbells or Kettlebells for the Turkish Get-Ups. Use rings, Matador, or boxes for the Dips. If you can do 5 Strict Ring Dips and want to practice kipping them, then feel free to do so.

Post work to comments.

Next Saturday: Prospect Park Potluck!

We are hosting a potluck at Prospect Park Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! We’ll bring a few games to play, but if you have any of your own that you are particularly fond of, feel free to bring them along as well! We had a GREAT turn out at our last picnic so don’t miss out! Come meet more members of your community and enjoy an afternoon in the park with us! What better way to spend a Saturday?

We’ll be on the hill behind the Picnic House (most easily accessible via the 5th Street/Litchfield Villa entrance). Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!

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What Is The Aerobic Threshold? Strength Matters
Fighting for Our Lives The Players’ Tribune (video)

Power Snatch

Every 2 Minutes for 6 Sets:
Power Snatch

Work sets across at a moderate load, around 70-80% of your best Power Snatch. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible.

Post loads to comments.
Week 3 of 6

_____________________

For Time:
50-40-30-20-10 Double-Unders
20-16-12-8-4 Burpee Box Jumps 24/20
5-4-3-2-1 Bar Muscle-Ups

Modify Dubs to Alternating Foot Steps or 2x Singles and Bar Muscle-Ups to 2x Chest-to-Bars/Chin-over-Bar or 2x Ring Rows as needed. There is a 20 minute time cap on this workout.

Post time and Rx to comments.

What’s that Pumping Iron-style machine in the back left corner of 608? In this all-new vid, Coach David demonstrates a few ways you can work the Freemotion Dual Cable Cross into your training. Give it a try today! 

The Iron Maidens Raw Open: Call for Volunteers!

We’re just a month away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. Competitors will test their 1-rep maxes in an all-women environment of badassery. Mark your calendars! It’s one of our biggest and best events of the year.

We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.

This year, our goal is to raise $30,000 to continue supporting students at Bronx-based Grace Outreach. After Tuesday’s post, we’re now at $2,431 raised. Donate to your favorite lifter(s) here!

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How Much Money Did Athletes Win at the CrossFit Games? Boxrox
Strength and Its Derivatives Starting Strength