SKILL REVIEW: Rowing Technique
Force Curve Focus
Review proper sequence on the rower and introduction to the force curve feature on the monitors. Maintain around 20-25 S/M to work on clean and consistent rowing mechanics.
3 Rounds for time:
42 Box Jumps
24 Kipping Pull-Ups
Complete the triplet dividing the work as you and your partner see fit.
CrossFit Group Class Programming Template
Look at Michele putting her equipment away!! What a saint! A true hero! Be like Michele! Everyday!
Comedy Show at CFSBK next Friday!
Next week we’re hosting a bunch of talented local comics at CFSBK for a Friday night comedy show! CFSBKers Maria and Courtney will be hosting and it’s going to be a blast! Come through!!
Doors 7:30/ Show 8pm
Tickets are $15 (all proceeds go to performers)
RESILIENCE & RANGE starts Today!
Today we start our first R&R class with coach Whit. Wouldn’t ya know it it’s already sold out but fret not as this class will take place every Saturday at 9am.
This class will incorporate a variety of movement practices to support training longevity, joint health, range of motion, and resilience of mind-body. We’ll utilize Functional Range Conditioning (FRC), vinyasa yoga, breath work, and mindfulness techniques.
From Coach Whit:
I believe in the power of movement and it’s potent effect on our human minds and bodies. My mission is to help you improve the function of your joints, whatever structure you currently have, so you can move in the ways that are important to you throughout your life. Here are some helpful definitions to consider:
Flexibility: Passive range of motion; this is the foundation for all of the movement you do in your life, but it is essentially “useless” without the ability to actively achieve/express that range
Mobility: Active, usable range of motion that you can create. It’s flexibility + strength and control. More mobility = more ability to maximize movement potential safely, efficiently, and effectively.
With training, we can attempt to capture passive range of motions and make them active. Closing this gap acts to safeguard our joints, building injury resilience and strength capacity. The better our articular hardware, the better the muscles surrounding that joint can work and play over time. (A.K.A. “Gains!”)
In class, we’ll balance this sometimes strenuous effort with movement flow, breath-work, and mindfulness. Come get a little R&R… resilience and range!
Saturdays / 9AM / The Annex *Note that this class will finish at 9:55AM so folks can take group class afterward if they choose.
Our first class will be THIS SATURDAY! Sign up on ZP as you would any other Group class!
Got questions? Email me! Whitney@crossfitsouthbrooklyn.com