Back Squat

Fitness
4 x 3

4 sets of 3 reps. Sets across. Add 5-15 lbs to last week.

Performance
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 5 of 8

_____________________

For Time:
500m Row

Then…

3 Rounds
20 Alternating Barbell Front Rack Reverse Lunges 95/65
15 Kipping Pull-Ups

Post time and Rx to comments.

Champ enjoys Peak Gate-Up Season just as much as you do! | Photo by Thaisa L. 

Tomorrow: Roller Night at Prospect Park!

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at the Lakeside rink in Prospect Park
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

NOTE: When we originally announced this event, we said it was happening at Industry City. Thank you to front desker Liz M. for pointing out that Dreamland moved back to the LeFrak Center at Lakeside in Prospect Park this past weekend. See you there!

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Yesterday’s Results Board: Press | Farmer Carry, Burpee Box Jumps, Run
Fix the Hips Shooting Up in the Clean and Snatch Catalyst Athletics
Am I Fit Enough to Be a Trainer? Girls Gone Strong

Press

Fitness 
4 x 3

4 sets of 3 reps. Sets across. Add a few pounds to last week.

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week. Last week on this rep scheme.

Post loads to comments.
Exposure 5 of 8

_____________________

AMRAP 20 Minutes:
130m Farmer Carry
15 Burpee Box Jumps
270m Run

Choose a load on the carries and height on the box that allows you to keep moving.

June 15th: The East Coast Gambit at CFSBK

The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions (more info below on standards). All athletes will perform 3 workouts, plus a 4th floater workout. 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 three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!

RX

Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:

Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups

SCALED

Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:

Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups

Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.

Register Here!

Weekend Schedule Changes

We’ll be running on a modified schedule this weekend as we host the Barbell Medicine Seminar in 597 Degraw. Here’s what you can expect:

• On Saturday the 27th, the following classes are cancelled: 9am CrossFit group class, 10am Short Circuit, 11am Active Recovery, 11am Anti-Gravity Strength, 12:30pm Anti-Gravity, and 12:30pm Foundations.
• On Sunday the 28th, the following classes are cancelled: 8am CrossFit group class and 12pm Pilates.

Some additional notes: All classes will sign in at 608 Degraw, and we will not be able to accomodate members arriving before regular Open Gym hours.

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Yesterday’s Results Board: Snatch | Bike
Pan Ams and the Road to the 2020 Olympic Games Morning Chalk Up
4 Questions to Ask Before You Unplug JSTOR Daily

Snatch

Every 2:00 x 6:
Hip Snatch

Sets across or build to a few medium heavy but perfect reps. Lighter than last week.

Post loads to comments.
Exposure 5 of 8

_____________________

1 Minute Assault Bike for Cals (75% effort)

Rest 5 minutes, then…

1 Minute Assault Bike Test for Max Cals (120% + effort)

Assault Bike like the pros. Can you score 80 calories in a minute?

Post work to comments.

Register for Active Life Strength!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

AM Cycle
May 7th, 2019 – June 27th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks

Register Here! 

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

STELLA Z. ON MENTAL SAMURAI

A note from Stella Z.: “On Tuesday night, April 23rd, I will be appearing as a competitor on the new Fox show, Mental Samurai. The show airs at 9pm and there might be a shot or two of CFSBK in there. Please tune in!”

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Yesterday’s Results Board: Deadlift | Jump Rope, Powell Raises, Rings
Breaking Muscle Shoulder Work
The Boston Marathon, by the Numbers NY Times

Deadlift

Fitness
Deadlift:
4 x 3

4 sets of 3 reps. Sets Across. 10-20 pounds heavier than last week’s 5s.

Performance 
Pause Deadlift:
3 x 5

Sets across, heavier than week 2. Squeeze the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Pause at this spot for :02 before completing the lift at full hip and knee extension.

Post loads to comments.
Exposure 5 of 8

_____________________

20 Minutes For Quality:
50 Alternating Foot Steps or 100 Single-Unders
10e Side Plank Powell Raises
2-4 Dead Hang-to-Invert on Rings or Skin The Cats
(Or, try this complex of Skin the Cats + Ring Inversions!)

Post work to comments.

This Friday: Roller Night at Prospect Park!

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at the Lakeside rink in Prospect Park
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

NOTE: When we originally announced this event, we said it was happening at Industry City. Thank you to front desker Liz M. for pointing out that Dreamland moved back to the LeFrak Center at Lakeside in Prospect Park this past weekend. See you there!

_____________________
Yesterday’s Results Board: “Fight Gone Worse”
A Brief History of Cooties Smithsonian
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon Morning Chalk Up

“Fight Gone Worse”

5 Rounds for Max Reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High Pulls
1 Minute Box Jumps
1 Minute Burpees
1 Minute Row
1 Minute Rest

There will be 3 standard scaling options a la Fight Gone Bad for this workout (further scaling will, of course, be available if needed):

Wall Ball: A) 20/10, B) 14/9, C) 10/8
Sumo Deadlift High Pulls: A) 75, B) 55, C) 35
BJ: A) 24, B) 20, C) 16
Burpees: Jump with Push-Up, Step with Push-Up, Step or Jump with No Push-Up
Row: Row, Row, Row
Rest: All athletes may choose to scale up to a techno viking dance party during the rest.

Track total reps per round. Post total reps for all 5 rounds and Rx to comments.
Week 4 of 8

Coach KHarpz at the Mid-Atlantic CrossFit Challenge

Here’s a Coach KHarpz recap of last weekend’s competition:

This past weekend at the Mid-Atlantic CrossFit Challenge was my favorite team competition yet, mostly due to our awesome team dynamic. My team was super smart about strategizing, we practiced together a lot, they were good communicators, and most importantly we laughed CONSTANTLY. There are a lot of factors that go into building a successful team, and the lessons that I took away from this weekend were valuable.

Personally, I couldn’t have been more pumped about my performance. I Power Clean and Jerked 203 lb for a 10 lb PR, handled the Rogue Worm with respect, and was conditioned enough to keep up with my teammates. We made it to the finals, and FINALLY got to put all of my Muscle-Up work to the test in competition. We finished in 10th overall of 40 teams in the Rx division. WooHOO! Looking forward to taking some time off to get stronger, work on my aerobic capacity, and focus on some other hobbies for a bit!

Nice work, Katie! Check out Instagram for more photos from the event.

Stella Z. on Mental Samurai

A note from Stella Z.: “On Tuesday night, April 23rd, I will be appearing as a competitor on the new Fox show, Mental Samurai. The show airs at 9pm and there might be a shot or two of CFSBK in there. Please tune in!”

_____________________
Yesterday’s Results Board: Partner Metcon
When Doctors Thought “Wanderlust” Was a Psychological Condition Atlas Obscura
The Whole Is Made Better by the Start Breaking Muscle

Partner Metcon

10 Rounds for Time:
270m Run
20 Russian Kettlebell Swings 
20 Renegade Rows (10 each arm, no Push-Up)

One partner working at a time. Partner A runs 270, followed by Partner B. Partner A does 30 Russian Kettlebell Swings, followed by Partner B. Partner A does 20 Renegade Rows, followed by Partner B. Repeat until each partner has completed 5 rounds. Choose a challenging load for the Swings and Rows that still allows you to complete the reps unbroken. For the Renegade Rows, work hard to stay braced and resist rotation.

Post time and Rx to comments.
Week 4 of 8

Nutrition Coaching with Alchemy Nutrition & Wellness

By Chris Fox

I want to let you know about an upcoming opportunity for ongoing nutrition coaching that might interest you. As many of you are aware, I’ve been working with clients to improve their nutrition for as long as I’ve been in the fitness business. I always viewed this practice as secondary to having a solid exercise training program and thus never really put it out there as it’s own service. Boy, was I wrong. So I learned more and got better. The principles I’ve learned over the years (and used with great success, both personally and with clients) have been making their way into the CFSBK LFPB Challenge for some time now.

I’ve come to realize that good nutrition and wellness practices are the bedrock of well-rounded fitness. It’s true, that “you can’t out train a bad diet.” You need to learn how to eat quality proteins, veggies, fats, and carbs in quantities that are appropriate for your goals. Yet it’s not so simple, right? What you put into your body is only part of the equation. HOW and WHY you eat is just as important… possibly even more so. Sleep, recovery, stress reduction, facing food “issues,” and making mindful food choices will affect your health more than (or at least as much as) some “perfect” number of calories or grams of protein, fat, or carbs. When we focus only on nutrients, we’re missing half the picture. We have to take care of our whole self. If you’ve tried to follow any traditional “diet” my guess is you have an idea what I’m talking about.

I’m super excited to announce that after a few years of refining our skills, in 2018 we (my amazing wife Coach Jess and I) launched Alchemy Nutrition + Wellness. ANW is our platform to work individually with clients to finally get off the diet train. And we just opened up a limited number of coaching spots set to start this Monday! Are you ready to commit to your nutrition and wellness from the inside out, rather than trying another restrictive diet? Would you like your own personal nutrition coach to work alongside through the inevitable ups and downs of a habit change program? Maybe the past 3 months feel like the start of something bigger, or maybe the pressure of changing in only 12 weeks caused an early exit. Either way, Alchemy Nutrition + Wellness could be a great fit.

*There are only 3 coaching spots left to begin the program this Monday…click any of the links below for more info or to register!

• Click to read more about Jess and to sign up!
• Click to read more about Chris and to sign up!
• Contact Alchemy for more info here!
• Alchemy at CFSBK!

_____________________
Yesterday’s Results Board: Clean and Jerk | Thrusters, Burpees
Lunge vs. Split Squat BarBend
A Sci-Fi Novel Teaches Us How to Conquer Fear Medium

Clean and Jerk

Every Minute on the Minute x 3:00/Rest 1:00 (x3):
Clean and Jerk

Sets across for each EMOM. If they feel great then add weight during the rest minutes. Aim to be somewhere around where you were last week.

Post loads to comments.
Exposure 4 of 8

_____________________

5 Rounds for Time:
7 Thrusters 95/65
7 Bar-Facing Burpees (Open standard)

Short and sweet burner. Set a fast pace and try to hang on.

Post time and Rx to comments.

May 25th: 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, May 25th from 4:oopm to 7:oopm
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

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Yesterday’s Results Board: Back Squat | Double-Unders, Bike, Row
Thoracic Mobility for Olympic Lifters Catalyst Athletics
10 Years After an Exercise Study Benefits Persist NY Times

Back Squat

Fitness
3 x 5

Sets across. Add 5-15 lbs to last week. Final week of 5s.

Performance
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 4 of 8

_____________________

3 Rounds for Max Reps/Cals:
1 Minute Double Unders
30 Seconds Rest
1 Minute Calories Bike
30 Seconds Rest
1 Minute Calories Row
30 Seconds Rest

Post work to comments.

Next Weekend: Barbell Medicine Seminar at CFSBK

Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on April 27th and 28th. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to provide the background knowledge, coaching strategies, nutrition and lifestyle modifications, and personal form corrections needed to work with folks who may have common health issues. There are still a few tickets left. Sign up today! 

Our lectures revolve around the most common health issues seen in both primary care by clinicians and in the gym by coaches. We’ll cover the background epidemiology, pathophysiology, and available treatments including training, nutrition, and lifestyle modification so that the attendee is armed with an arsenal of information to put into immediate practice. Lecture topics include:

• Exercise Screening and Prescription
• Obesity, Insulin Resistance, and Diabetes
• High Blood Pressure
• Nutrition and Supplementation Prescription
• Programming for Strength and Conditioning
• Low Back Pain
• Osteoarthiritis
• Testosterone and Endocrine Abnormalities

Practical On-the-Platform Sessions consist of real-time coaching and lifting practice by the seminar attendee with feedback from our coaching staff. The ratio of attendees to coaches is 6:1 so you’ll definitely get enough personalized attention.

The sessions include:

• Squat
• Press
• Deadlift
• Bench Press

This seminar is directed at anyone to increase their knowledge base on common health issues, available interventions, lifting technique, and core strength and conditioning practices.

REGISTER HERE!

News and Notes

• Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Class starts tomorrow. Details are here!

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Yesterday’s Results Board: Press / Carry | Deadlifts, Box Jumps, Muscle-Ups
CrossFit Removes Footwear Restrictions at the Games Morning Chalk Up
Exercise Makes You Happier Than Money Business Insider

Press / Carry Superset

A1) Press

Fitness
3 x 5

Sets across. Add 2-5 lbs to last week. May be beginning to slow down but should not be a grind.

Performance
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week. May be beginning to slow down but should not be a grind.

A2) Single-Arm Farmer Carry

3 x 200′

Build to a heavy load on the carries, same or heavier than Week 1.

Post loads to comments.
Exposure 4 of 8

_____________________

AMRAP 20 Minutes:
20 Deadlifts 205/135
20 Box Jumps 24/20
3 Ring Muscle-Ups

The barbell should be medium-heavy for you. Scaling options on the Ring Muscle-Ups are:

10 Ring Dips (buy in: 15+ Matador Dips)
10 Matador Dips (buy in: 15+ Box Dips)
10 Box Dips (single box, buy in: 15+ Push-Ups)
15 Push-Ups (elevated or knees as needed)

Post rounds, reps, and Rx to comments.

Do you aspire to get serious enough about Olympic lifting that you need to use kilo plates? You’re in luck. The start date of Next Level Weightlifting Club’s late morning cycle has been pushed back to this Friday, so you have more time to register!

LATE MORNING NEXT LEVEL WEIGHTLIFTING CYCLE: REGISTER NOW!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

Dates and Pricing

Dates: April 19th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)

REGISTER HERE! 

Unlimited Option

We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll! 

This cycle is capped at 8 participants and needs 5 people registered to run.

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

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Yesterday’s Results Board: Snatch | Thrusters, Pull-Ups
The Best Hike in Every State Outside
The Joy of Being a Woman with Muscles Breaking Muscle

Snatch

Every Minute on the Minute x 3:00 / Rest 1:00 (x3):
Hang Squat Snatch

Begin with a medium challenging but perfect load for the first round, adding weight as able for the next two. Keep the focus on perfect execution over heavy load.

Post loads to comments.
Exposure 4 of 8

_____________________

For Time:
21 Dumbbell Thrusters 35/20
15 Pull-Ups
15 Dumbbell Thrusters
9 Pull-Ups
9 Dumbbell Thrusters
6 Pull-Ups

Lighter and less volume than dumbbell “Fran,” so get after a fast time today. Scale the Pull-Ups to 9-6-3 or modify to Jumping Pull-Ups as needed to move quickly through them.

Post time and Rx to comments.

Friday, April 26th: CFSBK Night at the Roller Rink

WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at Industry City
WHY: Because it’s fun. Duh!

What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.  

Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!

_____________________
Yesterday’s Results Board: Deadlift | Kettlebell Swings, Sit-Ups, Push-Ups
How Much Fat Can You Lose? Scientific American
Can Curcumin Improve Sports Performance BarBend