Ring Inversion/Skin the Cat 101
2 Skin The Cat or Inversions
3 Bar Muscle Ups or 10 C2B Kipping Pull Ups or 10 Kip Swings
20 Calories Rowed
30 Second L-Sit
CFSBKers reinventing the wheel
- Thanks to everyone who came out for our Bike Maintenance Class yesterday! Mare reports that they learned to change a flat and adjust their own brakes (by finding the barrel adjuster and twisting it in quarter turns). If anyone is interested in a future class, email mare [at] crossfitsouthbrooklyn.com. Please wear a helmet out there, we love your brains.
- Back in December, David reviewed our programming cycles and offered advice about how to maximize Back Off Week, which started yesterday. Check it out, so you too can be all you can be.
- There’s a new post on Inside the Affiliate sharing even more of your favorite Questions of the Day. Check it out to relive some old favorites. Consider stealing a few to ask your coworkers, friends, and family in the interest of spicing up their mornings in the way only CFSBKers can.
- Happy, happy Monday!
Rings Strength Class-April/May
Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour-long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.
Saturdays from 2:00pm – 3:30pm
4/12, 4/19, 5/3, 5/10
*Please note that this class skips Saturday 4/26.
$80 for 4 Weeks
Hurry, only eight spaces remaining!
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Can you remember where you were and what you were doing 10 years ago today?
The World’s Biggest Tetris Game New York Times
Women Are Not Small Men: Essential Info for Female Athletes Breaking Muscle