King Of Queens Competition at CrossFit Queens

Do you think you have what it takes to be “King”? This king will not be decided by Divine Intervention but by a test of skills against the best that the city has to offer. Enter the Gauntlet of 4 events across numerous modalities to see if you are strong and fast enough to wear the crown!
As an added bonus, this event will serve as a great tester of where you stand against the same people you will be competing against in the 2012 CrossFit Open Sectionals!

For more information and to register, click here

CFSBK Bloggers

We’ve got some folks from the gym blogging about CrossFit! When Lana Z isn’t delivering delicious Paleo meals on Brooklyn Paleo, she’s steppin it up with her most recent post, Goal Setting. Also, “The Professor” Samir C has started a new blog as well.  In one of his first posts, Samir waxes philosophical about Prescriptions and Suggestions. Finally, Dan B uses his blog, “There Will Be Sweat” as a workout log.

Do you blog? If so post a link to the comments section and share with the community.  Additionally, what blogs do people read daily? (please indicate if something is not work/family safe)
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Damien Walters 1
Damien Walters 2
Damien Walters 3

3-3-3 or 3×3

Post loads to comments.
(e1/2) compare to 11.12.11

4 Rounds for time and load:
5 Deadlifts (heavy)
270m Sprint

Rest Approximately 2 Minutes between attempts.

– Deadlifts are taken from Dead starts, no touch and go reps
– Any lifts with a rounded back are considered “no lifts”
– Loading for this will be somewhere in range of 80% of your 1RM, depending on your training age

Post loads and times to comments.

Coach Tucker talks Handstands at the Gymnastics Trainer Certification Seminar

Fight Gone Bad Shirts are In

If you raised over $150 for Fight Gone Bad this year your shirt from Sports Grants is in. Please pick it up in the community area and cross off your name on the box.  CFSBK would like to re-thank everyone who raised money for charity this year!

Upcoming Foundations Cycles

December AM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays from 7:00-8:00am
Sundays from 10:00-11:00am
Register Here!

December Afternoon Semi-Private Foundations
12/2/11 – 12/14/11
Monday, Wednesday and Friday at 12pm
Register Here!

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The Push Press Catalyst Athletics
Sage Burgener Demos the Push Press CrossFit
Experiments on Subway Will Shift Pain to Weeknights NY Times
Department of Health and Human Services Recommends Standing at Least Once A Day

3×5

Add 2.5-10lbs as appropriate

Post loads to comments.
(e3/6) compare to 10.9.11

3 Rounds NFT of:
8-12 Romanian Deadlifts (add 5-10lbs from last week)
Pallof Press, Accumulate :30 in the extended position on each side

Optional DIY finisher:
Max Deadhang Hold
400m Run
Max Deadhang Hold

Once you get off the bar from the first hold immediately run 400m.  As soon as you get back jump up and attempt a second max hold.  Post time for both attempts to comments.

Debbie and Stella <3

Understanding Sets Across

(reposted from 12.14.09)

As you all know, we’ve been telling all our level 1 athletes to perform “sets across” during our lifting days. For those of you just jumping on board or who might be a little confused, here’s the 101 on what we’re talking about.

Essentially, “Sets Across” just means that you’ll be doing the same weight for all your work sets on a given lift. For example, if you’re Back Squatting 5×5, you’ll do 3-4 warm-up sets at increasing weights and then perform all 5 reps of all 5 work sets at the same weight. This is in contrast to “Maximal Effort” lifting in which you’d be gaming for a maximal weight at a given rep range.  Many of our newer athletes are not ready neurologically or structurally for this type of lifting and need a ramp up period of sets across to avoid injury and set themselves up for larger gains in the future.

At CFSBK, we pick a pool of 2-3 movements and rotate them for a period of 4 weeks.  In the upcoming cycle that starts tomorrow, you’ll be seeing Back Squats, Presses and Deadlifts quite regularly.  Because you know that you’ll get 4 exposures to each of these lifts over the next couple weeks, you can game out a strategy for 4 successful lifting sessions.  Here are two examples of what we’d love to see in your log books at the end of the cycle.

Press
Week 1 75x5x5
Week 2 80x5x5
Week 3 85x5x5
Week 4 87x5x5

Deadlift
Week 1 135x5x5
Week 2 145x5x5
Week 3 155x5x5
Week 4 160x5x5

This hypothetical athlete completed all 4 exposures and was able to increase their weights each time.  They never went to failure because they had a plan and were not greedy with weight.  The next time these lifts come up, they’ll be able to start at the 3 or 4 week weight and continue to linearly increase their numbers.  Again, with sets across, you’ll have to put your lifting into a larger perspective than just what you’re doing that day.  You’re building a foundation of strength, one brick at at time.

FAQs
How do I know what weight to start with?
Simply start with something that feels light. Too light.  If you pick a weight that has you struggling to finish your reps the first couple weeks, you’ve gone too heavy.  Remember that you’re setting yourself up for a lifetime of weight lifting and there’s no need to rush into big weights.  If you’ve had some lifting exposure and want to try Sets Across, take your existing max at that rep range and subtract %~20 off of it for a starting weight.

What if I start missing reps?
Eventually you will start to miss reps, ideally this won’t be for a full 2-3 cycles of the movement in question.  When this happens, you need to ask yourself and a Coach the following questions: “Was I too greedy with weight?”, “Is my technique/mobility on this movement sufficiently developed to handle larger loads?” “Am I having an off day? Did I plan my warm-up sets correctly?” Once we dig a little, we can find out what’s going on and help you strategize to keep moving forward.  Sometimes you just need to try the same weight again the following week and sometimes you’ll have to drop some weight off the bar and start building back up.

What if I don’t come often enough to hit all of these lifting sessions?
If you can only make it to CFSBK a 1-2 times per week, choose one of the movements (Ideally the squat variant) and focus on it for the next four weeks.  You may have to come in a little early or stay late to get your lifts in which is okay with us as long as it doesn’t interfere with the running class before or after your own.  This scenario becomes a little more case by case.  If you don’t know what to do, consult with one of the coaches and we’ll steer you in the right direction.

“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. “ -Henry Rollins

A Few Words With Henry Rollins Cathletics
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Game Time SICFIT
Who is John Galt? lululemon athletica
Why Does Asparagus Make Your Pee Smell? Food Republic

Katie locks out a 1 RM Press

Calling all Strong Ladies

We are hosting our first powerlifting meet and it’s for girls only! 

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next. 
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:

• Under 135
• 136-160
• Over 160

In the event of a tie, lowest weight wins. 

Register here!

Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie at crossfitsouthbrooklyn dot com

Shoulder Disfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have become somewhat “frozen”.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsiblity to finish the job.  The video doesnt account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammtion and pain may become present. Over time long term injury and disfunction may eventually result.  So what do do about it?  Start with these simple MWODs below and see if you cant begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.
Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

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Rich Froning Does 225lb “Grace” in 4:49 CrossFit
Rx’ing and Injury Prevention CrossFit Hollywood
Humble Pie Kitsap CrossFit

For Time:
50 Box jumps 24″
50 Jumping Pull-Ups
50 Kettlebell swings 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45 pounds
50 Straight Leg Deadlift 45 pounds
50 Wall ball Shots 20/14
50 Burpees
50 Double Unders

Scaled version: “Dirty 30″ is 30 reps of each exercise

Post Time and Rx to comments.
compare to 11.24.10

Good Lift!

Good luck to all the new Strength Cyclers starting up this week!
Happy Birthday, Mike J and Allison K!

A CrossFit South Brooklyn Testimonial

Paloma and I completed the Tough Mudder yesterday (12 miles of craziness) with some still left in the tank. Our training solely consisted of CFSBK group class programming, with a few (literally a few) short runs here and there. I have a new level of respect regarding our programming and how it relates to “real world” strength and functionality. I have actually felt worse during some of our 10 minute WODs. Mad props yo.
–Damian M

Great work, guys!

More Amazing Recipes from Brooklyn Paleo

Lana Z has some awesome new dishes up at the Brooklyn Paleo blog.  Check check them out!
Sausage, Kennel and Kale Frittata
Eggplant Lasagna
Beef Stew

Care to share your own recipes? LZ is always looking for new Paleo dishes to feature on this community blog. Restaurant reviews and great places to buy ingredients are also welcome! Please contact her at lana(AT)groundupdesigners.com

What is your favorite Gymnastics/Calisthenics exercise and why? What about your least favorite?
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Filthy 50 at CrossFit Pittsburg
Filthy 50 at CrossFit Santa Cruz with Lauren Galassi
Martha S‘ book gets Elle’s Reader Prize Pick for November! Congrats, Martha!

3-3-3 Advanced
3×5 Intermediate/Novice
Athletes doing 3×5 try to add weight to previous expsosure

Post loads to comment.
For Sets Across, Compare to 11.3.11

15-12-9-6-3 reps for time of
KB Swings 53/35
Strict Knees-to-Elbows
Scale to perform partial ROM on the K2E if needed. “Lat Active” is a must on the K2E, i.e. no off tension swinging of the torso and legs.

Post loads times and RX to comments.

David F’s pup Benson Does a Mean Forest Whitaker Impression.

Happy Birthday 1st Birthday Olivia D!  Happy Birthday Dan R. and Allison K!

Winter CSA Interest

Earlier this week we announced that Herondale Farm has put together two more meat shares and a chicken share for the coming months! The next one will run from January to May and is mixed meat. Chicken will start up again in June.

For those of you wishing to continue having the tasty goodness delivered to you, please sign up! And for those of you who have jealously inspected everyone’s meat over the past few months, now’s your chance to get in on the action!

The key is for us to have enough members to make it worth the farm’s while. We had roughly 42 members between meat and chicken last time, this go ’round we want to match or exceed that number. 

Questions? Email Margie(at)crossfitsouthbrooklyn.com or info(at)herondalefarm.com

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Those who participated in the last round of the CSA would you recommend it?  Are you gonna do it again?
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CFFB488 Talk to Me Johnnie
Stress Addicts Anonymous Part 1 Whole 9

3×3
Heavy sub-max triples. Consider using about 60-70% of your back squat weight from Wednesday. Leave room to go up in weight over the next 5 weeks.

Post loads to comments. 
Compare to 11.9.11 and 3.4.11

AMRAP in 10 minutes of:
9 Deadlifts
6 Hang Power Clean
3 Push Press
*Go only as heavy as will allow proper technique on the barbell. Jerks are fouls.

Post loads and rounds to comments. 

Bethany B. demos perfect parallete push-ups

Happy Belated Birthday to Joe O!

Good luck to Jay R. who is running the Richmond Marathon in Virginia this weekend! 

Shout out to Earl who knocked out a Veteran’s Day “Murph” in 44:50 wearing a 20lb flack jacket on the runs! 

Teaser Class has Moved to Sundays!

In the interest of alleviating some of the congestion during our Saturday primetime classes our free teaser class will now be held on Sundays at 11am. 

Kipping Workshop Today

Coach Noah’s Kipping workshop is today at 1:15pm.  This class filled up super quick this go around so if you didn’t make it in email Noah(AT)crossfitsouthbrooklyn.com to express your interest in attending the next upcoming workshop!

Anne I. Has an App For That

CFSBK Alum Anne I. has been hard at work on a new app called Go HD for the iphone.  You can check it out a demo of just how it works in realtime here!

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Our Warm-up is Our Warm-up Catalyst Athletics
Yankee Stadium Made Out of Legos Sean Kenney

AOTM: David M. During FGB 6.  His Left Arm Says “Lightning”

Happy Veterans Day! Thank you to all of the veterans both in and outside of this community!

Happy Belated Birthday Wilson G!  

CFSBK November Athlete of the Month: David Makowski

 

We’re more than a year into the Athlete of the Month articles and I can’t believe this cat hasn’t been in one yet. David (D-Mak) Makowski has been a presence at CrossFit South Brooklyn for well over 2 years now and if you’ve had the chance to WOD with or along-side him I bet you’ve been happy for it. Whether through the encouragement he shouts to fellow athletes or by his total domination of some workouts, he’s a great guy to be near when shit starts to get real. He is also a great example of doing your best to train smart for you, and not for the white board. It was my pleasure to sit with him for an hour and find out a few things (aside from our common love of 80s and 90s metal), I hope you enjoy as well.

FOX – Hey man, congrats! Let’s start at the beginning…when and how did you start with CFSBK?

DMAK – Blame it on the internet! I was searching around for something new and came across CrossFit. It was like an ‘ah-ha’ moment for me. I was like, “now THAT is what I want to be doing!”. I had been in a regular gym and doing the back-and-bis, chest-and-tris thing for a while with little to no success. In fact I was on the road to hurting myself. I was constantly tweaking my back or a shoulder or something. I had once been in great shape and wasn’t anymore and I wanted to be fit again, hence my seeking out CrossFit. When it turned out there was one here in Brooklyn I was in. I took the fact that a Foundations cycle started on the exact date of my 40th birthday as a sign from the universe and signed up immediately. My son Josh also started with me at the same time, I was hooked immediately.

FOX – What hooked you?

DMAK – The energy of the gym and athletes, and the commitment of the coaches. I was (and still am) so impressed with David and his attention to detail. I had intended to do Foundations to learn some stuff then go back to the Fort Hamilton gym and continue on my own. That was not to be. I remember my first WOD out of Foundations, the Filthy 50. It was challenging and surreal in a way fitness had never been for me. I remember Gabrus and McGrath on the side as I was struggling to finish. They were going back and forth between shouting encouragement and whispering quiet jokes about my “circumstance”. I met Malcolm and Laurel that day and we shared a really genuine conversation, IN A GYM. The community and motivation I get, and get to give, keep me coming back. I knew CrossFit was for me.

FOX – Awesome stuff! You mentioned not being in shape any more, what had you done previously fitness-wise to be in shape?

DMAK – I was in the Army for 13 years and during that time was in the best shape of my life, there were a few special teams that I was on where the physical requirements were demanding so I had to be. We did lots of PT in the Army and I loved it. Once I didn’t have to do that anymore though I didn’t. I went to the gym tried to do what other guys were doing and continually became nagged by injuries.

FOX – What were your goals when you first started CrossFit, and how have they evolved?

DMAK – Pre-CrossFit the concept of training goals was a nebulous one for me, it didn’t enter my mind. When I first started CFing I wanted to be ‘that guy’. I wanted to be the baddest ass of them all, the upper echelon of the gym, and I ran at that goal for a while too. It was frustrating to not always be there, but I’ve changed my goals from heavier and faster to smarter and better. I was running into injuries again and didn’t want to go there. My focus now is on mobility, nutrition, and recovery. I still hit lifts and WODs hard but I am OK with scaling load and volume to what’s appropriate for me. I realize that my overall health over the long term is far more important than my Elizabeth time.

FOX – That’s a great transformation, and a big reason that we chose you for AOM. How have you attacked your mobility and nutrition goals?

DMAK – My man Kelly Starrett and the MobilityWOD have been great for me. The MWODs gave me focus, and Kelly is engaging so it made me keep tuning in. The CrossFit Mobility Cert last year was pretty great and it energized me to do even more. I spend 45 minutes a day on this stuff, so it hasn’t come easy but it’s a journey that’s worth it. My nutrition is an ongoing path as well. The Army wrecked my digestive system with all the antibiotics they pumped into me for 13 years so that’s an issue. Last year when we did the Paleo Challenge I discovered that I have a problem with a high animal protein diet. I have RH factor (an indicator of risk of rheumatoid arthriritis) and all the meat I was eating caused bad joint pain for about 6 months or so. I’m still working on finding what’s exactly right for me but I’ve discovered that plenty of veggies along with some rice, beans, and clean animal protein work well. I stay away from any gluten as that also seems to aggravate my symptoms. It takes planning, sacrifice, and work but it’s worth it.

FOX – 45 minutes a day, nice! I get kickback from folks when I tell them to spend 10 minutes a day…Tell me about some non-fitness stuff, what comes to mind?

DMAK – I grew up in Gowanda, NY. It’s a small farming community upstate, and I was the immigrant kid. I’m first generation Polish-American and was hazed a lot for it as a kid. My parents basically tried to turn our home into a 19th century Polish countryside farm-house. I couldn’t wait to get out of there. I went to RIT (Rochester Institute of Technology) for a year and then decided to stop wasting my parents money. I joined the Army and was in for 13 years, and currently work for the Navy. The Army was good and bad. Good in that I got to travel, was physically fit, and I did work I was good at. The bad I won’t get into so much except to say that when Josh told me he joined the Marines I told him the only thing that would have upset me more was if he’d joined the Army. I do have a lot of pride in our soldiers, I just know what they do to you. I’ve got another son, Aiden, who is in high school and hopefully going to college.

FOX – Any hobbies outside the gym?

DMAK – Actually, Tracy (David’s wife) and I are into re-upholstering furniture and reclaiming old pieces. I’m taking an upholstery class, the guy who teaches it is a d*ck, but that’s been great. We go to auctions and hunt out good finds. The thrill of the hunt is where it’s at. Tracy and I also cook together at home a lot. We recently bought a place in Carroll Gardens and couldn’t be happier there. I like TV, movies and reading. With Tracy I get my art-house and reality TV fix, and with Aiden I get my sci-fi fix. I’m a lover of all kinds of music except for new-age, I hate that stuff. I’m into 80s and 90s metal, industrial, Brazilian jazz, 70’s pop, and yes, some Polish rap.

FOX – The Polish rap I can kind of see, but the upholstery class blind sided me! Any thing else that would surprise us?

DMAK – Well, I strongly considered becoming a sex therapist. I’m fascinated by human sexuality!

FOX – HA! Alright David, last question. What should we look for in a future athlete of the month?

DMAK – I think I feel the same as everyone else who’s answered this question, and I don’t envy you guys who have to make this decision. Someone who’s dedicated and is part of the community. Someone who’s not selfish and supports fellow athletes, and who trains smart themselves.

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       Thanks and congratulations again to David. He’s a real solid guy and someone who’d I’d take in my corner in any situation, and I have to admit I’d be a little afraid if he was in the opposite corner. We coaches look forward to being a part of your growth as an athlete and are thankful to have to as a part of the community.
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The Case for the Short Metcon Robb Wolf
Bad CrossFit Gym Etiquette CrossFit Oahu
Surfer Sets Record by Surfing 90ft Wave Youtube

Complete 1 rep every minute for on the minute for 15 Minutes
Add weight at the 6th and 11th reps, if approriate. 

Post loads to comments. 

With a partner complete the following for time:
100 Wall Ball 20/14
100 Supine Ring Rows
*All Wall Ball shots must be completed before moving on to the Supine Ring Rows.

Post time and RX to comments.

Grown A** Man.  Happy Birthday to David O!

Congrats to Melon W. on her first strict chin-up!

 

MO’ MEAT!

Attention all carnivores! Herondale Farm has put together two more meat shares and a chicken share for the coming months! The next one will run from January to May and is mixed meat. Chicken will start up again in June.

For those of you wishing to continue having the tasty goodness delivered to you, please sign up! And for those of you who have jealously inspected everyone’s meat over the past few months, now’s your chance to get in on the action!

The key is for us to have enough members to make it worth the farm’s while. We had roughly 42 members between meat and chicken last time, so let’s try to match or exceed that number.

Questions? Email Margie(at)crossfitsouthbrooklyn.com or info(at)herondalefarm.com

Authors of The Perfect Health Diet speaking at CFNYC

Paul and Shou-Ching Jaminet, authors of the “The Perfect Health Diet” will be giving speaking at CrossFit NYC on Saturday, November 19th from 12pm-2:30pm.  Paul and his wife Shou-Ching will discuss “evolutionary evidence for the optimal diet, factors that can impair health or sabotage fitness, and lifestyle and dietary steps to overcome those factors, with a special focus on a few bottlenecks to fitness that may commonly be overlooked by Paleo or CrossFit adherents.”

To find out more about Paul and the event which is being co-sponsored by John Durant and the Paleo NYC crew and costs $15.  To find out all the deets and register click HERE.

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Post birthday love to comments!
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MWOD and Warm-up: Olympic Lifting MobilityWOD
Hips, Meet Bar Performance Menu
2011 NYC Marathon Time Lapse Buzzfeed
Does Music Change the Taste of Wine? Wired

3×5
Add 2.5-10lbs to your last exposure as appropriate

3 Rounds NFT of:
8-12 Romanian Deadlifts
8-12 Pallof Presses
Load the RDL to ~50% of today’s squat. Continue to focus on hamstring activity and spinal position moreso than load

Optional DIY Finisher:
50 Burpees for time

Post loads for both Squats and RDLs to comments.
Compare to 11.2.11

Josh goes all David Blaine during the CF Gymnastics Cert

Happy Belated Birthday Josi S!

All my Single Strong Ladies: Tough Tits Day Powerlifting Meet is Coming Soon!

The Innaugural Tough Tits Day Powerlifting Meet is coming up!  This meet is for ladies who want to display their strength

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:

• Under 135
• 136-160
• Over 160

In the event of a tie, lowest weight wins.

Register here!

Full details regarding rules and logistics of the meet will be emailed upon registration.

Questions? Contact Margie(at)crossfitsouthbrooklyn.com

Kipping Workshop Almost Sold Out

Saturday’s Kipping Pull-up Workshop w/ Coach Noah is almost sold out.  If you’re interested in attending contact Noah(AT)Crossfitsouthbrooklyn.com. The class will meet at 1:15pm this Saturday, November 12th.  The cost of the workshop is just $10!  To attend you must have 1+ strict pull-up (women) or 3 strict pull-ups (men)

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Everything Paloff Press Tony Gentilecore
The RDL 70s Big
A Mobile Food Pantry in a Food Desert New York Times