Work up to a 3RM Box Squat on a box that allows you to sit at full depth. Use your regular stance and squat style and maintain tension throughout the pause. Aim for around 70% of a 1RM (or 80% of your best 3×5) and go up from there as appropriate. If you have time, watch this video before coming to class: How to Box Squat Properly.
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Tabata Russian Kettlebell Swings, as heavy as possible
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News and Notes
- Cruise Director Mare L. (who was responsible for so many great events in 2014) is interested in coordinating a volunteer project for CFSBKers. If you have any ideas for projects that could accommodate larger groups, email Mare [at] CrossFitSouthBrooklyn.com.
- DON’T FORGET TO RSVP FOR CLASS: Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It’s that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
- Registration for the Airbnb Brooklyn Half opens at noon today, and sells out quickly. Don’t miss your chance to run through your favorite borough!
- Sending birthday love to Gina G., all the way from Brooklyn to Austin (read her Parting Love Letter from October)!
New Training Template and Standardized Warm-ups
Head over to our Current Programming Cycle tab (located in the left-hand column under Member Resources) to see what’s on tap for the next 10 weeks! Our new standardized warm-ups are listed below.
3 Rounds Not For Time:
10 Paused Overhead Squat (pause on tension at the bottom)
10 Ring Rows
20 Hollow Rocks
3 Rounds Not For Time:
10 Push Ups
5-10 Chin Ups
Introducing: CFSBK Kids Club
Thank you to everyone who responded to our survey in December. Based on your responses, we are excited to launch the CFSBK Kids’ Club on Sunday, Feb. 1st!
This won’t be your ordinary kids’ watch program! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you’re working out, your child(ren) will have the opportunity to explore arts and crafts, science experiments, games, and movement. You’ll get peace of mind and they get an hour jam packed with FUN!
Drop-in: 1st child – $10/child (take 20% off for the older child when siblings are registered together)
5 Pack: $40/child (1 child), $55/siblings (2 children)
RSVP Required, more details on this process coming soon!
Please note that CFSBK Kids’ Club is a separate program from CrossFit Kids. CrossFit Kids is under development and will be announced in the coming weeks.
Questions? Email Janelle [at] CrossFitSouthBrooklyn.com
Team’s Mission: Beat the Boys (and Maybe Make Them Cry) The New York Times
Check Out This Woman’s Cool Pull-Up Routine UpRoxx