Paused Overhead Squat
Work up to a heavy double, holding the bottom for a 2-count each rep.
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A: Jump Rope Practice
Fitness: 10 minutes working on Double-Unders
B: 10:00 Row for Max Meters
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Compare “Annie” times to 7.31.14.
- Get your yoga on with Jaclyn this morning at 9am! Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class.
- The Iron Maidens Raw Open 2016 is officially SOLD OUT. Nice work, strong CFSBK ladies! We can’t wait to see you wow us with your gainz in the New Year!
- SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.
Have You Heard About Our CrossFit Teens Program Yet?!
Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.
Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p
Single Class Drop-in: $35
10 pack: $300 ($30/class)
Questions? Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com for more information!
CFSBK’s 2016 Dog Calendars Make Great Holiday Gifts!
The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.