Back-off Week Begins! What is Back-off Week?
It's going to be even hotter today. Stay hydrated during the day, and keep water with you throughout the workout!
Open Gym: A Refresher
As most of you know, CFSBK programs a WOD 5 days a week: Monday, Wednesday, Thursday, Saturday and Sunday. This leaves Tuesday and Friday as rest days. Of course, sometimes your schedule doesn't line up with ours, so we run classes in order to let you get your workout in when you can.
All classes on Tuesdays and most on Fridays are lead by a coach. You have wiggle room in that you are free to ask a coach if you can work on something in particular. But generally, you'll find the structure pretty much the same as regular days in that you'll go through a lead group warm up and workout together. If you are new to group classes, we encourage you to attend regular classes or On-Ramp, but you'll definitely be taken care of in these classes.
Friday nights operate a little differently. I mean, it's Friday, right? People need to be able to chill after the long work week. So we run Open Gym from 5:30pm to 7:30pm. This is a two hour block of time for you to do what you need to do: make up a workout, stretch, practice a skill/movement, get in some lifting. The SBK coach is there to bounce ideas off of, give an eye to your form and make sure you don't kill yourself. But otherwise, it's your space. Since Open Gym is not a lead class, we think it's best to have been a member for 2 or 3 months before using it. If you want to come in to stretch or hop on the erg, that's perfectly fine. But we'd like you to be familiar with movements and able to workout safely without too much assistance before we let you run wild.
We know this is not news to most of our members, but with the constant flow of new folks into our community, we thought it'd be nice to give a little refresher.
Stand Up While You Read This! NY Times
Why and How I Switched to a Standing Desk LifeHacker
5 Songs for Sharks that Like AC/DC NPR (Via David Mak!)
This Woman Treats Every Week Like It's Shark Week The Mary Sue