Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Want to represent CFSBK at the 2018 CRASH-B World Indoor Rowing Championship? Of course you do! Coach Nick, an Olympic rower who competed in Sydney in 2000, will prepare participants in the months leading up to race day, which is February 17th in Boston. Come to Coach Nick’s kick-off meeting at 2:15 this Sunday, November 4, in the Annex!

This Week at CFSBK in Review

1. We’re running on a modified schedule tomorrow as we host the CrossFit Workshop: Jump Rope with Olympian Buddy Lee. Details are on the Schedule page.

2. Registration for the next cycle of Coach Ro’s Anti-Gravity Strength class opened this week, and there are still some spots left. This class always sells out, though, so hurry! Take a look at Saturday’s post to learn more about this special offering and to sign up.

3. Sign ups for our next rounds of Starting Strength Program cycles also opened this week. There are still spaces open in the C and E cycles. All the info is in Tuesday’s post!

4. Check out the first installment in a new Inside the Affiliate video series that you can look forward to seeing in the coming weeks and months. It’s about our Free Intro Class and was made in collaboration with our friends at Beyond the Whiteboard. Pop some popcorn and give it a watch!

5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

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Yesterday’s Results Board: Clean and Jerk | Run, Muscle-Ups
Is Powerlifting Safe for Kids? BarBend
Redefining the Kilogram Scientific American

Power Clean and Jerk

Performance 
Every Minute on the Minute x 3:
4 Touch-and-Go Power Clean and Jerks

Rest 1 minutes, then…

Every Minute on the Minute x 3: 
3 Touch-and-Go Power Clean and Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
2 Touch-and-Go Power Clean and Jerks

Choose a heavy load and work across on the 4s and 2s. If you can build on the doubles then do so.

Fitness 
Every Minute on the Minute x 3:
4 Power Clean and Jerks

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Clean and Jerks 

Rest 1 minute, then…

Every Minute on the Minute x 3:
2 Power Clean and Jerks  

No touch-and-go. Choose a heavy load and work across on the 4s and 3s. If you can build on the doubles, then do so.

Post loads to comments.
Exposure 4 of 8

_____________________

Performance
For Time:
800m Run (1.5 Mile Bike)
12 Muscle-Ups
550m Run (1 Mile Bike)
9 Muscle-Ups
400m Run (.75 Mile Bike)
6 Muscle Ups

Fitness
For Time:
800m Run (1.5 Mile Bike)
24 Ring Dips (or Push-Ups)
550m Run (1 Mile Bike)
18 Ring Dips (or Push-Ups)
400m Run (.75 Mile Bike)
12 Ring Dips (or Push-Ups)

Post time and Rx to comments.

Today is the last day to let us know if you’d like to participate in our 5th annual CFSBK Art Show. Everything you need to know is on the event page! 

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Tuesday, November 6th. Better sign up!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Sarah R. found one way to make the erg fun. Check out lots more great Fight Gone Bad 2018 photos by Thomas H. and Robert C. over on our Flickr account | Photo by Thomas H. 

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 5 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 ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Because of the holidays, this round of Starting Strength cycles will be abbreviated to 5 weeks instead of the usual 8. But we’ll only charge you for 4 weeks because we love you and want you to get stronger. 

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, Nov. 12th – Friday, Dec. 14th (FULL)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Nov. 13th – Sunday, Dec. 16th (FULL)
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th 
D cycle: Continuing Education, 6pm Mon/Wed | Monday, Nov. 12th – Wednesday, Dec. 12th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, Nov. 12th – Thursday, Dec. 13th 

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, December 16th 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
2x Per Week Cycles: $200 paid upon registration

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/Strong Fit.

Price is $125 for 5 weeks billed at the start of the cycle.

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.

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Yesterday’s Results Board: Farmer’s Carry / Gymnastics Complex | Power Cleans, Push Jerks, Burpees
Parents, You Must Find Time for Fitness Breaking Muscle
70-Year-Old Ohio Woman Runs Insanely Fast Marathon in Chicago Runner’s World

Farmer’s Carry / Gymnastics Complex

In 25 minutes, use a challenging load on the Farmer’s Carry and work up to a challenging rep scheme on the gymnastics complex:
A1) 200′ Single-Arm Farmer Carry (each)
A2) Gymnastics Complex: Toes-to-Bar + Chest-to-Bar Pull-Up + Bar Muscle-Up

For the gymnastics, first try to do one rep of each performed as a complex. If you can do that then, add volume and do 2 reps of each, and so on and so on. Baller status if you can perform a strict cycle on the complex! The goal is to stay on the bar and (relatively) seamlessly blend one movement into the next.

If you can’t yet perform the gymnastics movements then use the time work on your strength in each by performing a few low rep (1-4) sets of: Strict Toes-to-Bars/Hanging Leg or Knee Raises + Assisted Pull Ups, and Assisted Dips.

Post work to comments.
Week 4 of 8

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For Time:
15-12-9
Hang Power Cleans 95/65
Push Jerks 95/65
Lateral Bar Burpees 

Don’t let the lighter Rx’d load fool you. This one should be a sprint, and should burn a bit. Scale appropriately to achieve intensity and not become bogged down at any point. 

Post time and Rx to comments.

Here are a few of our favorite things in one neat package: Coach David… in collaboration with our buds at Beyond the Whiteboard… on CrossFit HQ’s site. This is the first installment in a new Inside the Affiliate series that you can look forward to seeing in the coming weeks and months, and it’s about our Free Intro Class. Pop some popcorn and give it a watch! 

Exhibit Your Work in the CFSBK Art Show!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will be Saturday, November 17th, and we need to know by Thursday, November 1st whether you want to participate.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes! But because we envision the show as an intersection of physical culture and the arts, the artist should be dedicated to fitness training (broadly conceived) in some way. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

News and Notes

• Want to get better on the old jumping rope? Of course you do. There are still spots left in the workshop with Olympian and jump rope expert Buddy Lee that we’re hosting this weekend. Head over to the event page for more details!
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.

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Yesterday’s Results Board: Snatch Complex | NFT Work
Ask a Swole Woman: How Can I Find Safe and Inclusive Gyms? Self
Do We Have to Tell Them the House is Haunted? JSTOR Daily

Snatch Complex

Performance
Every Minute on the Minute x 5:
6 Touch-and-Go Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
4 Touch-and-Go Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
2 Touch-and-Go Power Snatches

Choose a heavy load and work across on the 6s and 4s. If you can build on the doubles, then do so.

Fitness
Every Minute on the Minute x 5:
3 Snatch Deadlifts + 3 Hang Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Snatch Deadlifts + 2 Hang Power Snatches

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Snatch Deadlifts + 1 Hang Power Snatches

Warm up to a heavy load and work across on the first two EMOMs, aiming to build to a heavy complex on the final EMOM.

Post loads to comments.
Exposure 3 of 8

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5 Rounds for Quality:
1 min Row at 16 strokes per minute (moderate pressure pulls)
20s L-Sit (accumulate)
20 Band Pull Aparts

Post work to comments.

Brazilian Jiu Jitsu at CFSBK: Register Now!

Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

These are both 4 week courses with 1 class per week.

Days & Times

Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (November 11th – December 2nd): Sundays, 3:00pm – 4:30pm

Pricing

$100 (1 class per week)

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

REGISTER HERE!

TODAY: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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2019 CrossFit Games Schedule BarBend
What Is Cricket Powder and Why? NY Mag

WOD 10.27.18

In teams of 3, partners alternate full rounds on each workout.

AMRAP 15 Minutes:
12 Double Kettlebell Swings
9/6 Calorie Bike

Choose a medium-heavy load on the Kettlebell Swings.

Rest 5 minutes, then…

AMRAP 15 Minutes:
30 Double-Unders (or 60 Single-Unders)
3 Strict Handstand Push-Ups (or 9 Push-Ups)

The jump rope should be mostly unbroken and take about 20 seconds. Scale to one AbMat as needed, or to Push-Ups.

Post rounds, reps, and Rx to comments.

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? TONIGHT from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details!

Register for Anti-Gravity Strength

Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Tuesday, November 6th. Better sign up!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.

Schedule

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

HUGE congrats to Coach KHarpz on qualifying for Wodapalooza 2019 this week. We can’t wait to watch her compete in Miami this January!

This Week at CFSBK in Review

1. Steven Norton is our October Athlete of the Month. Take a look at Monday’s post to learn all about him!

2. Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details.

3. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, October 28th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

4. We have new Level 1 and Level 2 cycles of our Brazilian Jiu Jitsu class starting on November 11th. This is a great chance to get started or hone your skills. Go HERE for more info and to sign up.

5. Interested in exhibiting your work in our 5th annual CFSBK Art Show? Please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by this Thursday, November 1st.

6. Head over to Tuesday’s post to see the full results of Fight Gone Bad 2018! 

7. Afternoon sessions of our Next Level Weightlifting Class with Coach Frank (Wednesdays and Fridays at noon) are cancelled until December. You can still get your Oly on on Monday, Wednesday, and Friday nights! Head over to the NLWC program page to learn more about this awesome class offering.

8. Join Jess B. and Kate T. this Sunday during Open Gym to make some calls and send some texts for candidates in swing districts ahead of the upcoming midterm election. Just bring a phone and laptop or tablet with internet access. There will be snacks!

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Yesterday’s Results Board: Hang Power Clean | Run, Thrusters
The Jump Cue Catalyst Athletics
Even a 10-Minute Walk May Be Good for the Brain NY Times

Hang Power Clean

3-3-3-3-3

Warm up and work up to a heavy triple Hang Power Clean. Focus on keeping loose arms through the pull, and even though these are Power Cleans today, still focus on dropping under the bar with good footwork, especially as it gets heavy.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
400m Run
25 Thrusters 75/55

The barbell should be on the light side for you, unbroken on the top end. No where to hide today unless you dip into Brooklyn Boulders on the runs. 🙂

Post time and Rx to comments.

Can you do this? If yes, nicely done! If no, sign up for our upcoming workshop with the one and only Buddy Lee

CrossFit Workshop: Jump Rope at CFSBK

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

News and Notes

• Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details!
• Afternoon sessions of our Next Level Weightlifting Class with Coach Frank (Wednesdays and Fridays at noon) are cancelled until December. You can still get your Oly on on Monday, Wednesday, and Friday nights! Head over to the NLWC program page to learn more about this awesome class offering.

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Yesterday’s Results Board: Back Squat / Front Squat | Burpee Box Jump Overs, Deadlifts, Bar Muscle-Ups
You Don’t Have to Be Old and Broken CrossFit Journal
Don’t Think of It as a Diet Breaking Muscle

Back Squat / Front Squat

Performance
Back Squat: 2 x 3
Front Squat: 1 x 3

Heavier than last week.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

_____________________

7 Rounds for Time:
7 Burpee Box Jump Overs 24/20
5 Deadlifts 275/185
3 Bar Muscle-Ups

15 minute cap

The Deadlift should be on the heavy side for you, something you could do unbroken for all 7 sets. Scale the 3 Bar Muscle-Ups to 3-9 Chest-to-Bar Pull-Ups or further to Pull-Ups/Ring Rows as needed.

Post time and Rx to comments.

CFSBK’s 5th Annual Art Show on November 17, 2018: Call for Artists

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will happen on Saturday, November 17th, and we need to know by next Thursday, November 1st whether you want to participate.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

A Note from Coach Chris Fox

Berardi’s 1st Law:

“If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”

… and the correlate, 

“If a healthy food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”

• Healthy eaters have healthy homes.
• Healthy people ensure that their environment supports their goals.
• Changing your surroundings is one of the best ways to start your journey to living better.

As many you know, I’ve been taking the Precision Nutrition Level 2/Masters Course. Every 2 weeks I have either a case study or an exam due, and my next case study is a “Kitchen Makeover”! My assignment is to work with one-on-one with someone to create a kitchen environment that makes healthy cooking and eating just a little bit easier.

We’ll connect ahead of time to discuss details and agree on some parameters, identify your “red/yellow/green light” foods, what foods will stay (and why) , what foods will go (and why), and what foods to add (and why). I’ll then come spend some time with you in your kitchen and guide you through the process of removing foods that aren’t serving you and stocking up on foods that will enrich your health.

The best case scenario is that you learn a few things and get set up for some solid food prep. Worst case scenario is that you have some friendly support on hand to drink coffee with and serve as a distraction while you get rid of the stuff in your pantry that you might have been thinking you don’t need around anyway.

I need at least one volunteer but might take a few more. This will likely eventually be a service that we’ll offer for a charge, but this round is free!

Email/message me if you’re interested!

Christian [at] crossfitsouthbrooklyn.com

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Yesterday’s Results Board: Rest Day
When’s The Last Time You 10RM’d? Beyond the Whiteboard
Meet the Competitive Sauna Masters of Europe The Outline