Power Snatch

Warm up to a medium-heavy Power Snatch, around as heavy as your second load for the workout.

Post loads to comments.

_____________________

Open Workout 13.1

In 17 Minutes:
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees
AMRAP Snatches 210/120

The Burpees in this Open Workout were to a target 6″ above the athlete’s reach. We’re not going to set up targets, but be sure to jump and reach overhead on each Burpee. The Snatches are anyhow… Power, Full, Muscle, or Split. The first weight should be a weight you know you can get through. The second weight should be doable, something you can do sets of 2-5 when fresh; however, many people will end up somewhere in here as the total work adds up. The third weight should be challenging for you. That 4th weight is really just a joke that @thedavecastro played with us mere mortals that year, and something only Regionals level athletes worked up to.

Post total reps and Rx to comments.

Better Know a Member: Corey Brown

New year, new round of Better Know a Member! In this series, we profile members from across the ever-growing CFSBK community. Last week we got to know Texan and Court Street Grocer aficionado Jaime C. This week, let’s learn more about Corey B.!

Where were you born and where did you grow up?

Born in Erie, PA and raised in Chapel Hill, NC.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I’ve been doing CrossFit for a year and five months. I became a runner six or seven years ago and then started running marathons. I used to run by CFSBK when I would run home from work. I’ve always had zero motivation when it came to lifting heavy things, but I like to do crazy stuff, and CrossFit seemed to be just that. I signed up for Foundations class and quickly made a promise to myself not to ever tell anyone about CrossFit. I have failed numerous times with this promise.

Did you have any mentors or heroes growing up?

I’m such a daddy’s boy, and he was and is my hero. Growing up biracial I felt out of place 100% of the time, and he was so good at explaining life and how things would change for me as I got older. This was coming from a man who lived through a terribly racist time, and he still was able to see the good in the world and teach me to look for that. I should send him a card.

What are you up to when you’re not at 597 Degraw Street?

I am a performer and teacher at the Upright Citizen’s Brigade. Basically I’m very funny and help to make other people very funny. I also have a full-time job as an academic adviser at NYU. You can also catch me checking my stats to see how well I’m doing in the Bachelor or Bachelorette leagues that I’m in.

What’s your hidden talent?

I was on the bowling team when I was in college at East Carolina University. I always hovered slightly above a 200 average, which was good, but not good enough to try to make a career out of it and do well. I’m still pretty decent out of it, but it’s very expensive to bowl in NYC.

What’s the first movie you ever loved?

I was smitten with The Karate Kid. I did a lot of martial arts growing up, and seeing some punk kid from Reseda learn karate made me want to find a wise old man who lived in a shack and have him teach me how to defend myself. Then they made The Karate Kid 4 and broke my heart.

Any advice for new CFSBKers?

Watch! I usually get to the gym 30-45 minutes before class starts, and I just watch everyone else. I can see what people are doing right and wrong and that teaches me a ton. You can only learn so much in an hour, and your body can only handle so much lifting, but your eyes/ears and brain can keep digesting. So if you creepily ever see me just staring in your direction, all I’m doing is picking up tips! Or you have a booger and I’m deciding if I want to tell you.

News and Notes

• “Some of us can self evaluate, assess where we need more work and flexibility, and get to it. Most of us, myself included, cannot.” That’s from Coach Fox‘s latest post at Beyond the Whiteboard. It’s called “Older, Fitter: Little Tips for a Long CrossFit Life,” and you should check it out!
• In case you missed it, we’ll be running on a modified schedule this weekend. Everything you need to know is over on the Schedule page.

_____________________
Yesterday’s Results Board: Front Squat | Open Workout 13.2
Fueling the Open CrossFit
Cocktail of Brain Chemicals May Be a Key to What Makes Us Human Scientific American

Looking to spice up your mobility work? Those stretchy bands that can be found with the other mobility toys are pretty handy for that. Watch this video for some tips and tricks! 

This Weekend’s Schedule

CFSBK will host the CrossFit Level 1 Certificate Course in 597 Degraw this weekend. As a result, all classes will meet in either 608 or the Annex,  and we’ll be running on a slightly modified schedule. Here’s what you can expect:

Saturday, January 27th

8am Short Circuit
8am Strong Fit
9am Short Circuit
10am Yoga for Athletes
11am CrossFit
11am Active Recovery
12pm CrossFit
1pm CrossFit
2-4pm Open Gym

Cancelled: 8am CrossFit, 9am CrossFit, 11am AG Strength

Sunday, January 28th

8am Short Circuit
9am Crossfit
9am CrossFit Preschool
10am CrossFit
10am Crossfit Kids
10am Starting Strength
11am CrossFit
11am Active Recovery
12pm CrossFit
1pm CrossFit
2pm Anti-Gravity
2:15pm Free Intro Class
6 -8pm Open Gym

Cancelled: 8am Crossfit, 11am Crossfit Kids

As you can see, we’re adding an 8am Short Circuit on Saturday! Also, please note that there will be no Open Gym outside the designated hours and only in 608 Degraw.

_____________________
Yesterday’s Results Board: Rest Day
An Uneasy Truce: Lessening Dysphoria with Powerlifting Women’s Strength Coalition
15 Years of CrossFit CrossFit Journal

The Countdown to the Open Begins

We’re now less than 30 days away from the start of the 2018 CrossFit Open! 2017 was a big year for the gym, and we want to keep the good vibes rolling in 2018. That’s why we’re aiming to have 200 CFSBKers register for the Open this year! Rory McKernan explains what the Open is in the video above, but here are 5 really good reasons why you should participate:

1. As in years past, there will be both Rx’d and Scaled versions of each workout. So don’t fret if you don’t have those Pull-Ups or Muscle-Ups or What-Have-Yous yet.

2. We’ll be running the CFSBK Open Intramural Team Competition again this year, and you’ll have to be officially registered for Open to take part.  This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week. There will be t-shirts!

3. FRIDAY. NIGHT. LIGHTS. Each Open Intramural team will send a male and a female competitor to this super-fun throw down that we’ll host all 5 weeks of the Open. Check out the photos from last year here and here!

4. Competition is fun, even if you’re not the competitive type! Last week, we reposted Coach Fox’s “Why Compete?” and that about sums it up.

5. The Open best expresses the fundamentally democratic spirit of CrossFit. It’s easy to forget about that when you watch incredible athletes doing incredible things in the Games. But in the Open, everyone has a chance to prove something to themselves, and at CFSBK, we’re lucky to be able to do that in an environment in which your fellow athletes will cheer you on, whether you’re a veteran, a rookie, or somewhere in between. If you’re thinking about doing it, do it!

 

***PILATES IS CANCELLED TONIGHT***- KH IS SICK- GET WELL SOON CAGE!

_____________________
Yesterday’s Results Board: “Diane”
Outing Death NY Times
Get Strong Where You Need to Be Strong  Catalyst Athletics

“Diane”

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups

The Deadlift weight should be medium-heavy for you, and completed in 1-3 sets. Scale load as needed. For most athletes, however, this benchmark is more about the Handstand Push-Ups. To Rx this workout, you should be able to complete sets of 6-10 reps or more when fresh. If you can not complete at least 6 Handstand Push-Ups in a row, then scale volume or to heavy Dumbbell Push Presses instead. If doing the Dumbbell Push Presses, choose a challenging load that allows you complete sets of 6-10 reps or more.

Post time and Rx to comments.

Saturday, February 3rd: CFSBK Community Potluck

We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm! This event is open to everyone and all are encouraged to come.

Your dish doesn’t have to be paleo, but please try and keep the ingredients of your dish to within the guidelines of the Challenge… animal and vegetable proteins, veggies, fruits, nuts, seeds, starches, legumes, whole grains, and dairy are all good to go. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert that limits the use of sugars and refined grains.

• The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
• If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
• We’ll provide notecards so you can label your dish and list its ingredients.
• When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
• There will be a raffle for one free personal training session with Captain Osorio himself!
• THERE WILL ALSO BE A BOUNCE HOUSE. Bring your kiddos!
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
• We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at events [at] crossfitsouthbrooklyn.com to let her know you’re available.
• Let us know what you’re bringing by posting in the comments section of the event page!

We can’t wait to see you there!

News and Notes

• Starting tomorrow, CFSBK will be offering Jiu Jitsu Open Mat hours with Callie Brennan on Tuesdays from 4 to 6pm! Jiu Jitsu Open Mat (accessible with a specialty-class punchcard) is a supplemental and informal training session for current students and practitioners with at least a fundamental knowledge of jiu jitsu. This is an opportunity to drill technique and spar with other practitioners on the mat and clarify any questions you may have about your training.
• Also, don’t forget that we’re now offering a second Strong Fit class on Tuesdays at 6:30pm. This is a great opportunity to play with sandbags, the yoke, and other fun stuff!
• How did test week go? Tell us about your PRs and other triumphs in the commens!

_____________________
Yesterday’s Results Board: Clean and Jerk | Row, Thrusters, Muscle-Ups
Exposure to Nature Promotes a More Positive Body Image Pacific Standard
How America’s Olympic Freestyle Ski Team Gets So Strong BarBend

Clean and Jerk

1-1-1-1-1

Begin at about 75% and work up to a heavy single for the day. Press-outs are missed lifts. If you’re feeling good, then go for a new 1RM. If you’re newer to the lift then work up to a heavy load on the complex of: Clean Deadlift + Hang Power Clean + Front Squat + Push Jerk.

Post loads to comments.

_____________________

Performance
For Time:
500m Row
30 Thrusters 95/65
10 Muscle-Ups

Fitness
For Time:
500m Row
30 Thrusters 95/65
20 Chest-to-Bar Pull-Ups
10 Burpees

The Thrusters should be light, and done in 1-3 sets.

Post time and Rx to comments.

• Schedule Change: Today’s 2pm Anti-Gravity class is cancelled.

Changes to Sunday’s CrossFit Preschool & Kids Classes

As you may have noticed, our Sunday kids classes have grown quite a bit over the past couple months! While we are thrilled about this growth, we realize that a few changes need to be made to ensure that your children receive the best experience possible.

Beginning today, January 21st, we will be moving the Preschool class to 9am and adding a 2nd Kids class at 10am. We will also be requiring parents to RSVP their child for each class. See the CrossFit Kids program page for details on the RSVP process.

Sunday Preschool/Kids schedule change (effective 1/21/18)

9am CrossFit Preschool (in annex) (CAPPED at 10)
10am CrossFit Kids (in 608) (CAPPED at 8)
11am CrossFit Kids (in 608) (CAPPED at 8)

TODAY: LFPB CHALLENGE INFO SESSION AND Q&A

The next Look, Feel, Perform Better Challenge Lecture and Q&A is today at 12pm in the Annex. This week’s lecture will focus on the question, “How does recovery (or a lack therof) affect my performance and body composition?” We’ll cover stress (both the good and bad kind), cortisol, and how good nutrition and recovery practices can optimize performance and body composition. As always, an open Q&A will follow.

_____________________
Yesterday’s Results Board: Wodurday
Katrin Davidsdottir on the Next Five Years of CrossFit BarBend
3 Ways to Own Any Workout Athlete Daily

AMRAP 10 Minutes:
10-20-30-40-50
Alternating Dumbbell Power Snatches 50/35
Burpee Box Jump Overs 24/20

The Burpees are box-facing and Rx’d as a two-foot take off. Jump down or step down as desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
30 Double-Unders
15 Toes-to-Bars
30 Double-Unders
5 Bar Muscle-Ups

Scale the Dubs to 2x Singles or 1/2 attempts as needed. Scale the Toes-to-Bars to Hanging Leg or Knee Raises, and the Bar Muscle-Ups to Jumping Bar Muscle-Ups or 3x Chest-to-Bar Pull-Ups as needed. Close to a BMU but don’t have one yet? Use today to practice!

Post rounds, reps, and Rx for each workout to comments.

Photo by Thomas H.

Tomorrow: LFPB Challenge Info Session and Q&A, “Recovery, Performance, and Body Composition”

The next Look, Feel, Perform Better Challenge Lecture and Q&A is tomrrow at 12pm in the Annex. This week’s lecture will focus on the question, “How does recovery (or a lack therof) affect my performance and body composition?” We’ll cover stress (both the good and bad kind), cortisol, and how good nutrition and recovery practices can optimize performance and body composition. As always, an open Q&A will follow.

_____________________
Yesterday’s Results Board: Rest Day
Masters Athlete and the Mudslide Miracle CrossFit Journal
How Our Bones Might Keep Our Weight in Check NY Times

Through the magic of computers, Alex B. takes Coach Whit on a wild ride through time, space, and the panda exhibit. We’re not sure exactly what this is, but we love the hell out of it and so will you!

This Week at CFSBK in Review

Lots of important stuff happened this week. Recap time!

1. The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, January 21st at 12pm in the Annex. This week’s lecture will focus on the question, “How does recovery (or a lack thereof) affect my performance and body composition?” See the event page for additional details.

2. Save the date: Our Community Potluck goes down on Saturday, February 3rd! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together.

3. CFSBKers turned in some truly impressive competition results over the weekend. Coach KHarpz brilliantly represented CFSBK at Wodapalooza in Miami. When all was said and done, she placed 15th on the Intermediate Women leaderboard. And longtime Starting Strengther Dan Crapanzano won both the Masters 2 group and Best Overall Masters lifter at the USSF National Championships in Oakland. Congrats, guys! You make us proud!

4. Registration for the 2018 CrossFit Open is now underway. We want you to sign up! But why should you? On Monday, we laid out some reasons why you should compete.

5. Sometimes it’s good to go back to basics. In our latest Ask a Coach video, we provide some tips on a classic CrossFit movement: the Kettlebell Swing!

6. Starting this coming week, we’ll be adding Jiu Jitsu Open Mat hours on Tuesdays from 4 to 6pm. This is a supplemental and informal training session for current students and practitioners with at least a fundamental knowledge of jiu jitsu. Details are in Tuesday’s post!

7. Kayleigh R.’s school is hosting its annual College and Career Day on Thursday, February 1, and they are looking for volunteers to come speak to groups of students about their job and career path. Interested? Email krose [at] sunsetparkhighschool.org for more info.

8. Better Know a Member returned this week with a profile of Jaime C.! You can look forward to more profiles of our wonderful, kind, interesting members in the coming weeks!

_____________________
Yesterday’s Results Board: Snatch | Deadlift, Push-Ups
How to Fight the Winter Blues Effectively Nestmaven
Everything You Know About Cheese Is a Lie The Outline

Touch-and-Go Power Snatch

3-3-3-3-3

20 minutes to warm up and build up to a heavy triple. If you’re newer to the lift, then work up to a medium-heavy load on the complex of: 3 Snatch Deadlifts + Mid-Hang Power Snatches. No press outs, no starfishes.

Post loads to comments.

_____________________

For Time:
10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlifts
Push-Ups

The Deadlift should be on the light side of medium for you and unbroken on the fast end.

Post time and Rx to comments.

Jaime representing the Gowanus Mud Carp at Fight Gone Bad 2017 | Photo by Thomas H. 

Better Know a Member: Jaime Cheng

New year, new round of Better Know a Member! In this series, we profile members from across the ever-growing CFSBK community. If you don’t know her yet, consider this your digital introduction to Jaime C.! Say hi next time…

Name (and any nicknames):

Jaime Cheng. Growing up in Texas, friends would pronounce it “hi-may,” a common Spanish name translating to “James.” People also call me James, which I’m also fine with.

Where were you born and where did you grow up?

Born and raised in Dallas, Texas. But I also consider Austin “home.”

How long have you been CrossFitting, and how did you arrive at CFSBK?

I started in November 2015. Up until a few years ago, I was pretty overweight and lost about 40 lbs with hours of torture on the elliptical and an unhealthy relationship with food. I knew that lifestyle wasn’t sustainable for me, so I was in search for something different. When I worked in Portland, Oregon for a summer, my co-worker’s girlfriend opened up a CrossFit-like gym called POINT, which focuses on functional fitness. I held a barbell for the first time, did agility and plyometric training through HIIT-style workouts, and admired from afar the pros who could do a rope climb. I remember there was a bell and a flag at the top of the rope, and it was a dream to be able to ring it one day! Compared to my strict elliptical-on-the-hardest-setting-for-an-hour workouts I did for a couple of years, I had never had so much FUN working out before. So when I moved to NYC, and then Park Slope, I did a quick Google and Yelp search for CrossFit gyms in the area and after the intro class, never looked back.

What are you recommending right now?

The Mother-in-Law sandwich at Court Street Grocers: Short rib, kimchi, roast broccoli, mayo on garlic bread. Or any sandwich at Court Street, for that matter. I’ve had about half the menu. If you’re vegetarian, try the Broccoli Reuben!

What are you up to when you’re not at 597 Degraw Street?

Outside of the gym, I’m really into bouldering. You can often find me at Brooklyn Boulders just a few doors down, or whatever gyms my pals are climbing at on the weekend. I also love outdoor bouldering at The Gunks (near New Paltz) or right in Central Park when it’s nice out!

Since it’s January in New York and I’m allergic to the cold (really!), I’ve been happily spending a lot of time at home. I’ve been baking a lot of bread, testing out macro-friendly recipes, painting postcards and writing letters to my friends, and doing a lot more reading.

Other than that, I work in SoHo/Tribeca as an analyst at New York magazine. It’s the best job I’ve ever had! I work on every vertical (Vulture, Daily Intelligencer, Grub Street, The Cut, Strategist, etc.), and this year in media has been…well, a big one for traffic analysis, I’ll say that. Never a dull moment!

You have friends or family coming to visit from out of town. What do you take them to do in NYC?

A lot of my friends from home are mostly just curious to see how we live normal lives here in NYC! So if they’re staying with us in Gowanus, I like showing them a few of the many gems we have right in this neighborhood. Top of the list are Court Street Grocers (that sandwich list!!), Four & Twenty Blackbirds, Ample Hills, Folksbier/Strongrope/Threes/Other Half Brewing, Books Are Magic, and Black Gold. Then I tell them to grab some Momofuku cookies for the plane ride home.

What are your favorite and least favorite lifts?

Favorite would be Back Squat or Cleans. I can’t say there’s really a “least” favorite lift anymore. I’ve grown to look forward to them all in one way or another. But previously, as a beginner, it was Snatches.

Any advice for new CFSBKers?

Try classes outside of CrossFit (they’re included in your membership)! It took me two years to even think about trying a new class. Now I start my Saturday mornings with Short Circuit, and weekends just aren’t the same without it. It’s social, energetic, encouraging and I always leave feeling so accomplished and sweaty. It was only two weeks ago that I first tried Yoga and Active Recovery. Both of these classes made me realize how important it is to take the time to stretch out, and how terrible of a job I was doing on my own! Strong Fit is also AMAZING and makes me feel like a complete badass! Through these “extra” classes, I’ve made so many new friends, learned so much about my own body and constantly get to learn new movements. I really wish I hadn’t waited as long to try them out!

Back Squat

10-5-1-1-1-10

The first 10-rep set and the 5-rep set should be sub-maximal efforts. Work up to a heavy single in the middle and go for it on the last 10 rep set. Use spotters, and don’t bail the bar on them! If you’re feeling good then go for a new 1RM today. If not, then aim for 90% and leave it there.

Post loads to comments.

_____________________

Partner 3K Row

Work with a partner and switch off every 300 meters.

Post time and partner to comments.

More excellence from this past weekend: CFSBKer and Starting Strengther Dan Crapanzano won both the Masters 2 group and Best Overall Masters lifter at the USSF National Championships in Oakland. Dan Squatted 520 lbs, Pressed 218 lbs, and Deadlifted 610 lbs (a PR!) for a total of 1,347 lbs. Huge congrats, Dan! Let’s show him some love in the comments… | Photo by Tom Campitelli

Upcoming Changes to Sunday’s CrossFit Preschool & Kids Classes

As you may have noticed, our Sunday kids classes have grown quite a bit over the past couple months! While we are thrilled about this growth, we realize that a few changes need to be made to ensure that your children receive the best experience possible.

Therefore beginning this Sunday, January 21st, we will be moving the Preschool class to 9am and adding a 2nd Kids class at 10am. We will also be requiring parents to RSVP their child for each class. Full details are outlined below with instructions on how to reserve the class.

Sunday Preschool/Kids schedule change (effective 1/21/18)

9am CrossFit Preschool (in annex) (CAPPED at 10)
10am CrossFit Kids (in 608) (CAPPED at 8)
11am CrossFit Kids (in 608) (CAPPED at 8)

Sunday’s Preschool and Kids Class Reservation Process (effective 1/21/18)

Parents must have a current membership for their child that includes an enrollment in the class. When the parent logs into the member connect site, they will be able to click on the calendar and see a list of all the classes they are eligible to take. From there they can add or cancel a reservation by clicking into a specific class. RSVPs for these classes can be made 1 week in advance. If the number of reservations for a specific day and time has been reached, the parent must choose another class or add themselves to the waitlist. Each class has a waitlist of 5. Email confirmations will be sent for confirmed RSVPs, class reminders, and waitlist openings, so please make sure we have a current email address on file.

If the parent fails to cancel their reservation before the cancellation limit, 1 class will be automatically deducted from their membership’s attendance limit. So if a person has a 10 class card they fail to cancel their reservation, this automatically deducts 1 class off their 10 class card, leaving only 9 classes. Classes must be cancelled at least 2 hours prior to class start time.

Parents will have a 2 week grace period during which anyone who hasn’t RSVP’d can still attend/participate in class. However, we will begin enforcing the RSVP policy starting in February.

Please note that these changes do not affect our Preteens or Teens classes.

News and Notes

• The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, January 21st at 12pm in the Annex. This week’s lecture will focus on the question, “How does recovery (or a lack thereof) affect my performance and body composition?” We’ll cover stress (both the good and bad kind), cortisol, and how good nutrition and recovery practices can optimize performance and body composition. As always, an open Q&A will follow.
• Missing something? Maybe shoes, wrist wraps, or approximately 600 water bottles? Check out our latest lost and found dump, and be sure to claim your stuff before we donate it to CHIPS in a couple of weeks!

_____________________
Yesterday’s Results Board: Rest Day
Emma McQuaid: Back on Track CrossFit Journal (video)
This Australian Art Museum Is Filled with Giant Skulls Atlas Obscura

Sometimes it’s good to go back to basics! In this new Ask a Coach video, we provide some tips on a classic CrossFit movement: the Kettlebell Swing! 

Ask a Coach

Do  you like these little instructional videos we’ve been doing? We’d like to do more stuff like that and need your help. So, from time to time, we’ll be asking you for questions that we can address in short videos. Today is one of those times! Leave a CrossFit-related question that we can address in a short video in today’s comments. One of our illustrious coaches may respond in a future video!

Tuesdays, 4 to 6pm: Brazilian Jiu Jitsu Open Mat

Jiu Jitsu Open Mat is a supplemental and informal training session for current students and practitioners with at least a fundamental knowledge of jiu jitsu. This is an opportunity to drill technique and spar with other practitioners on the mat and clarify any questions you may have about your training.

Come and go within the timeframe as you please as there will be no lesson taught. This is not a formal class structure, and does not replace formal classes. Callie will be supervising each open mat and will be available to answer questions and offer suggestions on how and what to practice. If you have a gi/kimono, this is a great chance to get some gi training in. No gi apparel is also welcome.

Open Mat will take place from 4 to 6pm on Tuesdays (starting January 23rd) and is accessible with a specialty class punch card!

_____________________
Yesterday’s Results Board: Press / Deadlift | Burpees / Pull-Ups
Open Registration is Live CrossFit
What America’s First Cookbook Says About Our Country and Its Cuisine Smithsonian