WOD 3.10.19

4 Strict Chin-Ups
8 Pike Press-Ups on Erg
4e Pistols

Use assistance or add weight on the Chins as able. Use a controlled tempo on the Pike Press-Ups. Scale the Pistols as needed either in volume or to standing on a box or to High Lateral Step-Ups.

Post work to comments.
Week 5 of 7

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20 Minutes for Quality:
5 Dips (ring, matador, or box)
10 Band Face Pulls
200m Row

Add weight to Dips as able. If you’re feeling good then sprint the rows and rest minimally between exercises and sets. Otherwise use the rows as active recovery.

Post work to comments.

March 31st: Wim Hof Method Fundamentals Workshop at CFSBK

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.

The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Date, Time, and Pricing

Sunday, March 31st from 2:15pm to 6:15pm
Price: $125

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

Warm comfy clothes
Yoga mat (CFSBK has plenty you can borrow!)
Bathing suit and towel (if ice bath bound)
Open minds and hearts

News and Notes

We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
Today’s 12pm Pilates class is cancelled.

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CrossFit Open 19.3: Preliminary Analysis & Strategies Beyond the Whiteboard
Fixing a Rounded Low Back in the Deadlift Starting Strength