Partner WOD
In teams of 2 with one partner working at a time, complete the following chipper for time:
300 Double-Unders
2000m Row
100 Box Jumps
Modify the Dubs to Alternating Foot Steps or 2x Singles as needed.
Post time, Rx, and partner to comments.
Week 1 of 2
Join Callie for the women-only Brazilian Jiu Jitsu Fundamentals course. You’ll learn the basic body movements, mechanics, and techniques of submission grappling. By the end of the the 4 weeks, you’ll have a solid sense of the Jiu Jitsu fundamentals and how it can continue to enhance your life
Brazilian Jiu Jitsu at CFSBK: Classes Start Tomorrow!
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.
This Level 1 class is for the ladies! Same BJJ Level 1 starter pack we’ve been offering, with a stronger focus on self-defense. If you’ve been curious about BJJ but are apprehensive about rolling around on the ground with a bunch of dudes, this is your chance to get started!
In Level 2 (open to all), 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!
Days & Times
Women-only Level 1: May 26th – June 16th
Sundays, 1:30pm – 3:00pm
Level 2: May 26th – June 16th
Sundays, 3:00pm – 4:30pm
These are both 4 week courses that meet once per week.
Pricing
$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!
MURPH DAY 2019: T-MINUS 2 DAYS!
Murph Day 2019 is this Monday the 27th, Memorial Day! So far 173 of you have registered, which is amazing! Can we beat last year’s total of 190 participants? Go HERE to sign up for a heat! (Also, we’re still looking for volunteers to help out with set up and break down, which you can sign up for at the same link.)
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3 Barbell Complexes for Fun and Profit Breaking Muscle
Training with Arthritis Starting Strength
AG
A.
@sustained effort:
270m run
8 SL RDL – TOUGH
65m crossbody carry – TOUGH
5 floor levers
x 3 rounds
B.
Toes to bar practice – 1.2
C.
@sustained pace
30 TTB
into;
5 rounds
16 WB – 20/14#
20 cal AB
D.
5-10 min EZ cool down