CFSBK Pilates Maven KH shows perfect extension at the top of her deadlift. Note the vertical line between her ear, shoulder, hip, knee, and ankle. Check out her Pilates class tonight at 7:30pm!
News and Notes
- HAPPY BELATED BIRTHDAY, NOAH!
- Fight Gone Bad Fundraising Update: CONGRATS! You guys solidly hit $15,000 yesterday, which means Brooklyn Community Foundation will begin matching any and all donations. Congrats to team Wall Ball Me, Maybe who pulled into first, and to Erik B. who continues to crush it on the individual side (though Peter M. is hot on his tail…). FGB IS 11 DAYS AWAY. Keep it up!
- Schedule Changes: Remember the GYM WILL BE CLOSED from Friday evening through Sunday evening this weekend. Below are a few more options to add to the roster of fun things you can do instead…
Coach Noah’s Kipping Pull-up Workshop on Saturday and Sunday
Coach Noah’s Kipping Pull-up Workshop is back with a vengeance and some added wrinkles! This weekend, he will be holding two BEGINNER kipping workshops:
Saturday (10/11) at 11 a.m.
Sunday (10/12) at 11 a.m.
This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy-in for the class is 3 CHIN-UPS for both men and women. By the end of the hour, everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.
Noah will also host two intermediate pull-up workshops:
Saturday (10/11) at 12 p.m.
Sunday (10/12) at 12 p.m.
This is intended for folks with solid kipping pull-ups who want to refine their technique and learn advanced skills. The class will cover the gymnastics kip and smoothing/optimizing the kip swing, chest-t0-bar pull-ups, and butterfly pull-ups. Buy-in for the class is 10 UNBROKEN KIPPING PULL-UPS.
Each class will cost $20 and run one hour. Meet in the annex. Email Noah [at] CrossFitSouthBrooklyn.com if you have questions about which class to select. If there is significant interest, another class may be added on the same day or the following week.
Endurance Coach Michael O.’s Running Clinic on Saturday
What: 2-Hour Running and Endurance Clinic
When: Saturday, Oct 11th from 9am – 11am (the gym will be closed this weekend for the Starting Strength Seminar)
Where: Red Hook Track
How Much: $12
What to expect: This will be a mobile educational clinic to assist a CrossFit athlete in their running technique and how to train it. We will start with the basic requirements needed for an athlete to run, what might hinder that development, and what to do in order to progress that development. We will actively go through a large series of mobility and activation work specific to producing a strong and replicable running stride for each athlete, yet take the time to discuss why this is important.
After the first hour of educated-movement, we will then go into a sample session and its design based on CFSBK’s Endurance Program. This will give some insight on how the program will work and can show what to expect during an actual endurance session.
We will finish with some basic Q&A for the last 5-10 minutes as needed.
ALSO: The next cycle of CFSBK’s Endurance Program with Coach Mike begins on October 20. Check out the event page for more info.
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