Every Minute on the Minute x 10:
5 Burpees + 2-5 Bar Muscle-Ups
The goal is no misses on the Muscle-Ups. Choose a number that allows you to practice perfecting the movement as best as possible. Stay smooth and steady on the Burpees.
Spend some time working skills and drills at an appropriate level to develop or refine the Bar Muscle-Up:
A) 3-5 Band Resisted Bar Transitions (develops strength and awareness of the lats in pulling the bar to the hips)
B) 3-5 Jumping Bar Muscle-Ups (develops speed in the turnover)
C) 3-5 Band Front Lever Pulls (develops lat strength, necessary for the pull… the most important part!)
Rest as needed between sets, aiming for 5-8 sets total.
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Week 8 of 8
Work up to a heavy triple for the day. Goal is no misses.
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Brazilian Jiu Jitsu at CFSBK: Register Now!
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, which makes 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.
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 is a 4 week course that meets once per week.
Days & Times
Level 2 (February 3rd – February 27th): Sundays, 3:00pm – 4:30pm
$100 (1 class per week)
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. Callie 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!
This Saturday: CFSBK KIDS’ NIGHT OUT!
Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.