Take 10 minutes to warm up to a heavy single Clean.
Post work to comments.
Burpees Over the Bar
Front Squats 185/125
The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full clean. Scale the Chest-to-Bar Pull-Ups to Chin-over-Bar, Banded, or Ring Rows as needed.
Post time and Rx to comments.
Compare with 6.29.17
Sign Up for Brazilian Jiu-Jitsu at CFSBK!
Brazilian jiu-jitsu (BJJ) is a full contact grappling style that prioritizes strategy over brute force. Literally translating to the soft or pliable (jiu) style (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its, core a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, making BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
This will be a 4-week course with the option of taking 1 or 2 classes per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!
By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.
Level 1 (November 19th – December 11th)
Sundays, 3:30pm – 5pm
Mondays, 8:30pm – 10:00pm
Level 2 (November 19th – December 11th)
Sundays, 2:00pm – 3:30pm
1 class per week for 4 weeks: $90
2 classes per week for 4 weeks: $160
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte.
Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately.
She initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
Weekend Schedule Changes
- This Sunday’s 11am Active Recovery class is cancelled.
- Only 608 will be available for Open Gym this Saturday. We’ll be setting up for the CFSBK Art Show in 597!