In teams of two complete 8 rounds of the following work, alternating every round:
10 Ring Dips
10 Toes to Bar
Post partner and total time to comments.
Strength Cycle Sign Ups
Want to start 2013 getting super strong? Sign up for one of the remaining Strength Cycles with Coach Jeremy:
Cycle A: Novice
Jan 7-Mar 1 (4 Slots Left)
Monday, Wednesday at 7pm, Friday at 6pm
Cycle B: Intermediate
Jan 8-Mar 3 (5 slots left)
Tuesday, Thursday at 7pm, Sunday at 10am
Cycle C: Morning Novice 8 left
Jan 7- Feb 27 (8 slots left)
Monday and Wednesday 6:30am
Cycle D: Continuing Education
Jan 7 – Feb 28 (3 slots left)
Monday and Wednesday at 6pm
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.
An open letter the CFSBK Community
By: Noah A. Barth
At Crossfit we found our studied discipline on three pillars: strength, conditioning and community. It is this third facet of our common identity that I would like to address. More than your average gym, CFSBK fosters an impressively diverse, dynamic and nurturing community. From supporting one another’s work toward physical goals and enjoying genuine sympathetic joy when they are achieved to simply sharing good times, the sense of community encountered at CFSBK is truly unique.
Life events sometimes require us to draw on this camaraderie in service of a cause larger than pleasure. We’ve recently exhibited this through solidarity and support when one of our fellow athletes is injured, or the incredible fundraising efforts of this year’s Fight Gone Bad. We were able to raise substantial funds for Hurricane Sandy relief efforts, but make no mistake- the need for continued assistance is still very real and very immediate.
This brings me to the first two pillars of our community- strength and conditioning. At the end of the day we are a collective centered on the development of the physical; and this is an area at which we also excel. The recent events of our larger community behoove us to share these capacities.
I recently had the good fortune to spend a day volunteering in the Far Rockaways through New York Cares with fellow Crossfitter Julie Bernard. We were clearing damaged flooring and drywall from a flooded home. The family’s young son was running around outside and we overheard him worrying to his mother “that Santa won’t come because the house is no good.” That particular neighborhood was very hard hit and it is difficult to understate either the need for further assistance from able bodied persons such as yourselves or the volume of gratitude that the people of the Rockaways feel for such service.
I am aware of how impossibly busy this time of year is. There are gifts to buy, functions to attend, family to spend time with. Yet I challenge all of you to find one day, just one, before the year is up to dedicate the merits of your training to something greater than yourselves. Donations are great but making the sacrifice to head out there and give of yourselves, to labor in the cause of another’s need is truly a small miracle. New York at large will thank you, and I promise, when the day is over you will thank yourselves.
When we had finished clearing that house, the mother told our team leader how relieved she was that we were able to provide that assistance because it meant a flooring contractor could lay new boards in time for Christmas and there would be a place for the tree. Thanks to some helping hands and warm hearts, Santa would still be able to visit their home.