Fitness and Peformance
Every 3 Minutes for 7 Rounds:
Power Snatch + Hang Snatch + Overhead Squat
Build to a medium-heavy load on the complex. The goal is no misses.
Post loads to comments.
Exposure 3 of 8
4 Rounds Not for Time:
100′ Bear Crawl
Not for Time today. Keep the jogs at a moderate aerobic pace. If you can’t breathe only through your nose or hold a light conversation then slow down a bit. It’s easy to blow through these, but pay attention to your ab bracing, your hands grabbing the floor, and your hips staying stable on the crawls.
Post work to comments.
Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.
Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.
In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While strength sport is her forte, Leah has a storied athletic background in dance and martial arts and is a former self-defense instructor. When not healing or training, she rides her Harley in an all-women motorcycle club and plays guitar in rock bands.
Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Friday: 9am to 2:30pm
Saturday: 4:30pm to 8:30pm
This weekend and next week Leah is extended hours on Saturday (12:3opm to 8:30pm), Monday (9am to 5pm), and Wednesday (9am to 8pm).
E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.
30 minutes: $50
60 minutes: $100
90 minutes: $150
Appointments cancelled within 24 hours are subjected to the full cost of the session.
FRIDAY: PING PONG NIGHT!
This Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!
Yesterday’s Results Board: Back Squat | Double-Blunders, Chest-to-Bar Pull-Ups
Sex, Steroids, and Arnold: The Story of the Gym that Shaped America Deadspin
CrossFit Games Layoffs Signal Big Changes to Come Morning Chalk-Up