5 Rounds for Load/Quality:
130m Sandbag Carry
10e Renegade Rows
1000m Bike Erg/400m Row/250m Ski Erg
15 Anchored Weighted Sit-Ups
Move through this Assistance at a steady pace. It should feel like aerobic grunt work. Also classes will meet in 608 today!
10-20 Banded reverse flys
8-12 DB Curls
CrossFit Group Class Programming Template (WK5/8)
Pilates Happy Hour Returns Today
In person Pilates mat classes with Frank starts back up at CFSBK this Sunday!!!
Maybe you used to come to Pilates in the annex in the “before times”, maybe you got your jam on at Pilates zoom throughout 2020, or maybe you’ve never heard of / thought about taking Pilates at CFSBK. Whatever camp you fall into come check out Pilates beginning this coming Sunday morning. Frank will be teaching the Pilates Method, as created by Joseph Pilates in the early 1920s, which focuses on building your core strength, control, and stability. While almost everything in Pilates has some sort of focus on the abs, in class you’ll hear Frank talk almost constantly about the position of your spine and its connection to your core. For that reason, Pilates can be a great way to round out your CrossFit workouts, and get a bit of added stretching along the way. But don’t take our word for it, here is what your friendly CFSBKer says about how Pilates has impacted her workouts:
“Pilates with Frank has been an absolute game changer in my fitness journey. I’ve always known core strength was important for weight training, but it wasn’t until I took Frank’s classes that I really knew how to tap into that core engagement and feel a change in my workouts. If you’re looking to add a little fun to your regimen and gain the control you don’t know you’re missing, take this class!” – Caroline Svenson
A long time runner, Frank started doing Pilates in 2001 to build core strength and avoid injury. He has been a member here since 2014ish and you’ll find him coming to classes typically in early evenings (unless there is rope climbing….then he stays home and makes martinis). Bored to tears with the corporate ladder, Frank trained to become a Pilates instructor three years ago, and began teaching at CFSBK in the second half of 2019. While still doing his corporate gig Frank also teaches at a couple Pilates studios around Brooklyn. Come check it out!