Fitness: Clean and Jerk 3-3-3-3-3
Work up to a medium-heavy triple on the clean and jerk. OK to bail and reset each rep. 

Performance: Power Clean + Hang Clean + Power Jerk + Jerk
Work up to a medium-heavy load on the complex.

Post loads to comments.
e1/8
_____________________

Fitness
AMRAP, 12 Minutes:
90 Double-Unders (or 200 Single-Unders)
60 AbMat Sit-Ups
30 Dumbbell Hang Clean Thrusters

Performance
AMRAP, 12 Minutes:
50 Calorie Row
40 Toes to Bar
30 Power Cleans 135/95
20 Muscle-Ups

Post rounds and Rx to comments.

CrossFit HQ made a video of Froning and Fraser (the Fittest Man on Earth and second Fittest Man on Earth) doing Open Workout 15.5. We think it’s pretty hilarious.

• Happy birthday, DH3!

Standardized Warm-Ups: A Note From Coach Fox

As you may have noticed in classes, we’re experimenting with a few new warm-up options. There are still two versions of the Standardized Warm-Up (SWU) to choose from. If you come in one to two days a week, we recommend that you stick with one of the options and develop some strength and proficiency with those movements. If you come to class three to five days per week, we recommend you alternate between the SWUs to vary the stimulus and keep things fresh.

The new Gymnastics Warm-Ups (GWU) are for those of you who already show proficiency in the basic gymnastics skills that SWUs include (push-ups, pull-ups, lunges, squats, hollow rocks, etc.) and would benefit from some dedicated class time to work on more advanced gymnastics skills, such as inversions and muscle-ups. While some of these elements show up in cash outs and some of you practice before/after class, we’re going to see if adding them in to actual class time helps us collectively get better. 

There are two versions of the GWU: one aimed at Inversion Strength and one aimed at Ring Strength. Each has a few levels at which to practice based on where you’re at skill/strength wise. If you’re not sure where to start, ask a coach.  

You should already demonstrate proficiency in the basic skills that show up in the SWUs if you want to choose a GWU. Squats, push-ups, pull-ups, lunges, hollow rocks, etc., are the bedrock upon which solid movement can be built. Also, the SWUs can still benefit anyone! Can you ever be too good at a push-up? If you’re feeling a bit creaky or simply want to get warm and loose, then you can still opt for the SWU. 

As always, we appreciate your feedback! Love it, hate it? Let us know either in the comments section of the blog, or by emailing Coach Fox and Coach David (Christian [at] CrossFitSouthBrooklyn.com and David [at] CrossFitSouthBrooklyn.com).

Standardized Warm-Ups 

1. 3 Rounds, Not For Time:
15 Kettlebell Swings
10 Push-Ups
5 Pull-Ups or Toes to Bar (Strict or work on kipping) 

2. 3 Rounds, Not For Time:
16 Lunges or 12 Pistols
12 V-Ups or Hollow Rocks
8 Ring Rows 

Gymnastics Warm-Ups

1. Spend 8 minutes working on Inversions:
A) Free standing, self spotted
B) Free standing, partner spotted
C) Wall Kick-Ups, work on balance by bringing heels off the wall
D) Wall Walks
For all versions, work toward balanced weight and a hollow body position. 

2. Spend 8 Minutes on Ring Strength:
A) Strict Muscle Ups (singles, doubles, or triples)
B) Banded Strict Muscle-Ups on low rings (singles, doubles, or triples)
C) 3 False Grip Ring Pull-Ups and 3 Ring Dips
D) 10 second Ring Supports and 5 False Grip Ring Rows

_____________________
The Truth About Barefoot Running T Nation
When You’ve Just Finished Training and You’re Super Hungry 
Bill Starr: May He Rest in Peace Starting Strength 

Fitness: Front Squat 3 x 5 Linear Progression 
Aim to be able to add 5 pounds each exposure. If you maintain 5-pound jumps, the bar will be 35 pounds heavier by the end of the cycle!

Performance: Back Squat 3 x 5, Volume Day
Start light enough to make consistent jumps of 5­-10 pounds for 8 weeks.

Post loads to comments.
e1/8
_____________________

Partner WOD
One partner working at a time, alternate complete rounds
AMRAP 15 Minutes:
15 Wall Ball 20/10, 14/9
7 Burpee-Box Jumps 20″

Post rounds and Rx to comments.

Tucker came to the last mock Olympic weightlifting meet and he found it extremely exciting. Don’t miss your chance to nail your snatch and clean and jerk under the tutelage of Coach Frankie Murray (@nextlevelweightlifting)! Details below and here.

News and Notes 

• SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday, 4/11, and Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for Monday, 4/13, at 9am. 
• Performance Squat Programming People: If you’re curious about the basic idea behind this cycle’s programming, check out this article: “Why the Texas Method May Be the Best Intermediate Program.” 
• Happy birthday, Ari J. and Ben L.!

Sign Up Now For the Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray

WE NEED EIGHT PEOPLE IN EACH CYCLE TO RUN THEM, which means we need five more people in both cycles. Sign up today! 

Here’s a testimonial from Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
The “Food Babe” Blogger is Full of Shit Gawker
No Excuses No Missed Days: The Travis Williams Project Misfit Athletics 

Your bar path is the fingerprint of your lift. Whether it be front, back, or overhead squats, the goal is to keep the bar balanced over the middle of your foot. A straight bar path indicates the lifter/barbell system is in balance and no extraneous effort was needed to complete the lift. Note the difference in bar path, body positions, and speed between these two reps. Follow @crossfitsouthbrooklyn on Instagram to get more of these pointers and tips!

The Catalyst Athletics Olympic Lifting Seminar is Coming to CFSBK From May 9 to 10!

Instructed by Kara Doherty and Catalyst Athletics coaching staff, the Level 1 Olympic Weightlifting Seminar is two full days of practicing and training the snatch, clean and jerk, learning progression and correction drills for the snatch, clean and jerk, and foundational exercises for Olympic weightlifting.

This is our Level 1 weightlifting seminar AND the seminar required for the Level 1 Catalyst Athletics Certified Weightlifting Coach certification. You can attend this seminar without the certification process.

Attending the seminar only (no certification). Please select this option when registering. There are no pre-requisites for attendance of the seminar.

Kara Doherty is a 4-time Canadian National Champion and nearly 20-year veteran of Olympic weightlifting. She will be assisted by Catalyst Athletics coaches who are also members of the Catalyst Athletics national weightlifting team.

For more information and to register, click here!

There’s Still Time to Sign Up For the Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray

We pushed the next cycle of the Olympic Lifting Program back a week to give people more time to sign up. Don’t miss you chance! Revised dates below.

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

__________________
A Day in the Life Of Julie Foucher PurePharma 

Fitness: 3 x 5 Linear Progression
Start light and aim to add 2.5-5­ pounds each week. If you make 5-pound jumps each week the bar will be 35# heavier in week 8.

Performance: 3 x 12
Decreasing reps from week 1 through 8 (12, 12, 8, 8, 5, 5, 3, 3). Work the numbers backward with a goal to press 95% of your 1RM for triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Post loads to comments.
e1/8
_____________________

15-12-9-6-3 Reps For Time of:
Kipping Pull-Ups
Front Squats 115/75

Post time and Rx to comments.

Kate R. made a video of Saturday’s 608 festivities, with a fun surprise at the end. Check it out!

Training Cycle Template

Our new training cycle begins TODAY. You can always find the information below in the left-hand tab under Member Resources, called Training Cycle Template.

Two changes you may notice: we will be doing another eight-week cycle, as opposed to our standard six-week cycles, and we will be phasing out Back Off Week. The rationale behind the eight-week cycle is to prolong the amount of time we have to work on particular lifts and skills. And instead of Back Off Week, which has always included novel programming post-Crush Week, we’re going to use the first week of the next new cycle as a transition week with lower volume WODs and first exposures of the lifts, which are naturally going to be lighter. This will create less down time before cycles, while still staying on track with our programming templates.

Training Cycle Dates: M 4/6 – Su 6/7
Crush Week: M 6/1 – S 6/7
Back Off/Transition Week: Will now be the first week of the following cycle, starting June 8, 2015.

Cycle Goals:

• Strength focus 
• Gymnastics warm-ups
• Full versions and multiple reps of Olympic lifts

Monday: Press + WOD/Assistance

Fitness 3×5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 3 sets across each week, decreasing reps from week 1 through 8
(12, 12, 8, 8, 5, 5, 3, 3) Work the numbers backward with a goal to press 95% of your 1RM for a triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Wednesday: Squat + WOD/Assistance

Fitness Front Squat 3×5 Linear Progression
If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 3×5, VOLUME DAY. 
Start light enough to make consistent jumps of 5-10 lbs for 8 weeks.

Thursday: Clean and Jerk + WOD/Assistance

Fitness and Performance – Varied exposures 

Saturday: Squat + WOD/Assistance

Fitness Back Squat 3×5 Linear Progression
Add 5 lbs each exposure. If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 5RM and Front Squat 5RM, INTENSITY DAY.
Heavier than Wednesday but start light enough to not squat a true 5RM until a few weeks into the cycle. Perform a drop set of FRONT SQUATS after your top set on the back squat. Start at 75% for a set of 5 and look to increase the weight a bit each week.

Sunday: Snatch + WOD/Assistance

Fitness and Performance – Varied exposures

There’s Still Time to Sign Up For the Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray

We pushed the next cycle of the Olympic Lifting Program back a week to give people more time to sign up. Don’t miss you chance! Revised dates below.

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15
REGISTER HERE

Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

__________________
A General Feeling of Disorder by Oliver Sacks The New York Review of Books 
Professional Rock Climber Shows Us How to Sit in a Chair 
Loving and Being Loved The School of Life 

Training Cycle Template

Training Cycle Dates: M 4/6 – Su 6/7
Crush Week: M 6/1 – S 6/7
Back Off/Transition Week: Will now be the first week of the following cycle, starting June 8, 2015.

Cycle Goals:

• Strength focus 
• Gymnastics warm-ups
• Full versions and multiple reps of Olympic lifts

Monday: Press + WOD/Assistance

Fitness 3×5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 3 sets across each week, decreasing reps from week 1 through 8
(12, 12, 8, 8, 5, 5, 3, 3) Work the numbers backward with a goal to press 95% of your 1RM for a triples on the final week. Or, start at 60% and aim to add 5% each week (95%x3x3 on week 8).

Wednesday: Squat + WOD/Assistance

Fitness Front Squat 3×5 Linear Progression
If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 3×5, VOLUME DAY. 
Start light enough to make consistent jumps of 5-10 lbs for 8 weeks.

Thursday: Clean and Jerk + WOD/Assistance

Fitness and Performance – Varied exposures 

Saturday: Squat + WOD/Assistance

Fitness Back Squat 3×5 Linear Progression
Add 5 lbs each exposure. If you maintain 5# jumps the bar will be 35# heavier by the end of the cycle!
Performance Back Squat 5RM and Front Squat 5RM, INTENSITY DAY.
Heavier than Wednesday but start light enough to not squat a true 5RM until a few weeks into the cycle. Perform a drop set of FRONT SQUATS after your top set on the back squat. Start at 75% for a set of 5 and look to increase the weight a bit each week.

Sunday: Snatch + WOD/Assistance

Fitness and Performance – Varied exposures

Competitions/Events:

April 11: OutWOD
May 2: Get Fit or Be Hacking
May 2: Hail to the King at CrossFit Queens
May 25: Memorial Day “Murph” WOD and BBQ
May 30: Reebok Spartan Race

Want to learn more about CFSBK’s programming? Check out these articles:

• The Underlying Philosophy Behind Programming at CFSBK Chris Fox
• A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
• Low Bar and High Bar Back Squats David Osorio 

Drop Pieces

1x1000m Row
Rest 4 minutes.
2x500m
Rest 2 minutes between each.
4x250m
Rest 1 minute between each.

Aim to drop your split for each piece. 

Post times to comments.

Benson enjoyed the festivities yesterday for 608’s Grand Opening. Thanks to everyone who came out to celebrate with us!

There’s Still Time to Sign Up For the Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray, Which Starts TOMORROW!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
REGISTER HERE

Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

__________________ 
The Power of Introverts Susan Cain  

Thruster: 1-1-1-1-1
Work up to a heavy single barbell thruster, off the floor. Can start with a squat clean, must be one motion from the bottom of the squat to lockout overhead, no jerks. Clean from the hang of you have trouble organizing off the floor. 

Post loads to comments.
__________________

For Time:
50 Deadlifts 225/155
30 Burpees
550m Run
30 Burpees
50 Kettlebell Swings 53/35
550m Run

Post time, Rx, and fun had to comments.

608 is ready for you. Come have a beer with us TODAY from 2-3pm for our Grand Opening! 

News and Notes 

• SCHEDULING NOTES: Kids Club is CANCELED tomorrow, and will resume the following weekend (4/12). Also, our schedule WLL NOT change for Easter tomorrow (4/5). All classes will run as normal.
• Happy belated birthday, Chris D.!

The Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts MONDAY!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
REGISTER HERE

Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

__________________
Stagnation (a no-flow chart) Ann Friedman 
My Quantified Email Self-Experiment: A Failure Medium 
Dark Horse: The Story of a Record-Shattering, All-Electric ’68 Mustang The Verge 

A Note From Coach David About 608

As anyone who has been training with us for a while knows, we have long been on the hunt for—and in need of—more space. While many businesses look to expand into other markets in order to attract new clientele, 100% of the motivation behind increasing CFSBK’s footprint is to better serve you, our current population. I’ve learned a lot about Brooklyn real estate over the last few years, and the market in Gowanus in particular. Finding a space that accommodates the needs of a CrossFit gym is rare, to say the least, making the fact that I found it right across the street from 597 pretty incredible. On that note, I want to give a huge shout-out to Todd C. (T-Bone!) who found the original listing for 608 and pushed me to look into it.

I taught last Sunday and we had a pretty large class come in for “Barbara” to close out Crush Week. During the weekends, we usually have to really tightly manage how people will organize themselves to execute the workout. But this Sunday, we simply split the class up between 597 and 608. When my portion of the class was about to start, I started assigning people to stations but then stopped and realized I didn’t have to. I just said, “Okay guys, go wherever you want!” This was the first time I really felt like the new space was at work and in essence is why we wanted to expand. It all comes down to whether this will make a better experience for our members and increase our coaches’ abilities to do their jobs well. The answer to both is an obvious yes.

While tomorrow is cause for celebration there is still much work ahead! Answering the question of what’s the best way to make this work for everyone will take some time and experimentation. This is going to be a learning process for all of us. We appreciate your patience, and I hope you feel entirely confident that all of our decisions are informed by the desire to make your experience at CFSBK the best it can possibly be.

—David

How 608 Will Work

Starting this Monday, April 6th our 608 expansion will be fully open and operational. Initially, think of 608 like a much larger annex where specific programs, personal training, and group classes will take place there on a case-by-case basis. All members will continue to check in at 597 to sign in for all programs. Particular programs, such as our Olympic Lifting Program (sign up here!) and Strength Cycle, will happen there permanently and over time, we will expand into additional and new classes. 

We’ll be celebrating our expansion TOMORROW with a two-gym WOD and informal open house from 2-3pm. Come have a beer and check out the new digs!  

Showers
There are two showers in each of the locker rooms. The gym will provide soap, shampoo, and conditioner, as well as towels. We also have hair dryers and mirrors available for your convenience. We ask that you please keep your showers to five minutes or less to accommodate for others who are trying to get in, shower and get to work. You can use the handy timers inside the showers to keep you on track for a new shower PR. 

Storage
If the Front Desk tells you to head over to 608 after you check in, you can bring your stuff over with you as we have plenty of storage space outside the bathrooms and inside the locker rooms for bags, coats, or anything else you’ve got. 

Expanded Friday Open Gym
Starting on Friday the 10th, OG will take place in both locations to spread out the evening rush. Again, all members will check in at 597 and then choose which gym they’d like to train at based on equipment/space available. The OG coaches may also choose to distribute athletes between each gym based on what’s going on. 

Saturday Open Gym
Starting on Saturday, May 16th, we will be having OG available Saturdays from 2-4pm. If you come after 2:15pm, you can come straight to 608 and check in with the OG coach.  

Events
CFSBK will now be able to be open during events where we used to have to close down (such as the Starting Strength seminar). Please stay tuned to the blog before each event to see where we’ll be meeting and where you’ll check in. Thanks!

__________________ 
A Haven Between Hoops in Kurdistan The New York Times 

A) Pull-Up Practice

Strength: 7 x 3 Strict Pull-Ups
Use assistance as necessary. Rest about 2 minutes between sets.

Skill: 20 Minutes to Practice Sub Max Sets on the Kipping Pull-Up or Butterfly for Advanced Athletes 

Buy Ins:
Kipping Practice is 3 Strict Pull-Ups
Butterfly is 3 Strict Pull-Ups + 10 Unbroken Kipping Pull-Ups

Helpful Gymnastics WOD videos:
Kipping Pull Up Progression
Blocking Movement for Quality Pull Ups 

Butterfly Pull Up Progression Part 1
Butterfly Pull Up Progression Part 2
Butterfly Pull Up Progression Part 3 

Post what you worked on to comments.

B) 20 Minutes, or 5 Rounds:
270m Jog
250m Row
15 Kettlebell Swings
Go at a moderate pace, about 70-80%. You should be able to keep moving and hold a conversation. 

Post what you worked on to comments.

Luca L.’s last day at CFSBK was Tuesday, and after letting us take this Baywatch-esque photo of him, he wrote us this little love letter: “After 5 years at CFSBK, I have decided to take my talents to Crossfit The Rock, on Long Island. If the folks there are even half as cool as everyone at CFSBK, I will consider this move at least somewhat of a success. I want to give a massive shout out to all the coaches, staff, other members, and especially to our fearless leader David for really making it an awesome place that’s way more than just a gym. CFSBK really has been a huge part of my life since joining, and I’m really bummed out to be leaving, but the time has come for me to don my faded dad jeans and lame tennis shoes and move to the burbs. I think I’ll also be required to learn what lacrosse is. And I was finally getting the hang of the standardized warmups, too. Anyway, save me a spot at the next Fight Gone Bad! Peace out!” You will be missed, Luca!

News and Notes 

• SCHEDULING NOTES: Kids Club is CANCELED this weekend, and will resume the following weekend (4/12). Also, our schedule WLL NOT change for Easter (4/5). All classes will run as normal.
• Join us this Saturday from 2-3pm for the Grand Opening of 608! During group classes, we have a fun “two-gym” WOD planned for everyone, and from 2-3pm, come enjoy a beer during our open house. 
• DON’T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you’d like to RSVP. 
• Happy belated birthday, Christian R.!

The Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts MONDAY!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
REGISTER HERE

Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

“Mayhem”: A Poem by Dr. Mike Cutaia    

It usually happens as I enter the gym.
The mayhem engulfs me. Like the schoolyard
     of my youth,
           the noise and music are loud, compelling,
touching something inside that is primal.
Bodies in motion. Sweat in the air. Animals at work.
The senses are quickly primed and ready.
One particular image emerges often. My mind rolls back
     through centuries of time to a hot, dusty plain
           somewhere in the ancient Roman Empire.
Maybe, … my people in Sicily?
Gladiators stand tall, quiet,
     and defiant in the heat of the sun.
The tigers growl unfed and waiting.
And I am somewhere in their midst,
     standing on the hot sand
           of the amphitheatre floor
breathing hard, sun in my eyes,          
     the roar of the crowd
           running right through my head.
And then, suddenly the daydream ends.
I am brought forward a couple of thousand years
           to this night in the gym.
The music blares. The plates bang down.
The visible struggle within each of us,
     shared with all our collective senses,
           to be something more
                       than what we are.
It’s brutal in a different way.
But, unlike my relatives from long ago,
           no one will die tonite.

__________________
Funny or Die Dips—The Internet’s Shortest Videos 
How the Gluteus Became Maximus The Atlantic 

Rotate through and spend about 15 minutes working up to a heavy load on each of the following movements: 

A) Turkish Get Up: 1-1-1-1-1
Use dumbbells only. Each side.

B) Fat Bar Deadlift: 1-1-1-1-1 

C) Push Press: 1-1-1-1-1

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More of the 15.5 action on Saturday  

• Don’t forget to pick up your meet! The April distribution of the Herondale Farm Meat CSA is today from 6-8:30 PM. Eggs will also be available for $6—bring small billz!

Community News

• CFSBK OG Jon Gabrus made NYMag’s 50 Comics to Know About list! Check it out here.
• Aside from becoming a father, Jonathan K. recently left his job at Mas Farmhouse to start von Kava, a chef’s table at this season’s Smorgasburg. They’ll be doing flash fine dining—three courses and some surprises in 15 minutes. He would love for CFSBKers to stop by! Get more info here.
• GallopNYC is hosting a Veterans’ Family Day on May 9th (noon to 4pm) right here in our own backyard at Prospect Park’s Bowling Green. There will be outdoor activities and fun with horses for all ages—free to veterans and their families. Click here for the flyer with details on how to RSVP. If anyone would like to learn more about GallopNYC, email CFSBK-er Dan G. at dan [at] gallopnyc.org or find him before/after a workout.

The Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts MONDAY!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
REGISTER HERE

Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

A typical day* would consist of: 

Warm-up
Weak lift
Opposing lift
Mobility

*Each athlete may have different exercises depending on their individual needs. 

Join Us For the Grand Opening of 608 Degraw Street This Saturday, and New 608 Policies

During this Saturday’s group classes, we have a fun “two-gym” WOD planned for everyone. Join us for class, and please also join us in the afternoon from 2-3pm for a beer for a low-key social hour and open house. 

We also want to make you aware of some new policies we’ll be instituting in the new space:

1. Remember to check in at the Front Desk for all classes. Group classes will be brought over to 608 on the discretion of the coach. Strength Cycle and Olympic Lifting classes will happen in 608, after you’ve checked in at 597.
2. Showers will open on Monday, 4/6, from 7-9am and during Open Gym times. We regret (but are excited) to inform you that the only water option will be cold. We’ve done some research about the health benefits of cold showers, and can’t wait for you to experience them.
3. Up to five members at a time can use each shower. If there’s a rush on showers, members are encouraged to clean one another to speed up the process.
4. There will be antiseptic dispensers and wipes on all the walls, which we’re sure you’ve familiar with from your globo gym days. You will be required to wipe down every piece (by every piece, we really mean every single piece—from fractional plates to 100-pound dumbbells) of equipment with which your skin and sweaty clothing comes in contact. Dry, clean clothing contact does not necessitate a wipe.
5. In the interest of harmony amongst our coaching staff, music will not be played during group classes in 608.

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If you have any other ideas for new policies that will enhance your experience in 608, please share in the comments!