BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press:
3 x 4

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 4e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 8 of 8
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AMRAP 8 Minutes:
30 Double-Unders
10 Hand-Release Push-Ups
3/2 Bar Muscle-Ups

Scale 30 Singles or 10 attempts for Dubs. Sub 3/2 Jumping Bar Muscle-Ups or 6/4 Chest-to-Bar Pull-Ups for Bar Muscle-Ups as needed.

Post rounds, reps, and Rx to comments.

Eat, Pray, Gainz: Yellow Vegetable Curry with Steamed Cod

By Chris Fox

This recipe started coming together when Coach Whitney’s curried lentil recipe awakened my long dormant love of all things curry. I’d eaten many curries when I was a vegetarian, and then when I started eating meat again they, like many other vegetarian staples, fell off my plate and were replaced by mostly “meat and _____” dishes. Lately I’ve been working my way back around to my love of vegetables and realize that a “plant based” diet doesn’t have to exclude eggs, fish, and meat. This recipe is similar to one I used to prepare from scratch and serve over rice with a side of lentils and naan. Here I make use of yellow curry paste, a rainbow of fresh vegetables, and serve it with a steamed cod fillet as a great source of lean protein. Without a side of starchy veg or grain, it’s a great meal to enjoy away from exercise. I offer a few hacks and suggestions below to beef up the carbs and lower the fat to make it a great post exercise meal, and also some to keep it 100% vegetarian. Hope you enjoy!

Makes 4 servings, each coming in at about: 350 calories (roughly 35 grams protein, 20 grams fat, and 12 grams of carbs).

Ingredients

• 3 cloves garlic, fine chopped
• 1 TBSP ginger, fine chopped
• 4 TBSP (I used Maesri brand) yellow curry paste
• 2 medium zucchinis, sliced into ½” half moons
• 1 medium carrot, sliced into ¼” half moons
• 1 large red pepper, sliced into bite sized pieces
• 4 cups green cabbage, rough chopped
• ½ cup coconut milk powder, mixed with 2 cups water*
• 2 TBSP oil (coconut, canola, light olive, or ghee)
• 1 TBSP sugar
• 4 cod fillets (about 5-7 oz each)
• Salt and pepper to taste
• Optional – chopped fresh herbs (cilantro, basil, mint) and lime wedges for garnish

*A shaker cup with a wire whisk ball works great for this!

Prep

• Prep the veggies, keeping the garlic and ginger separate.
• In a large pot, heat half of the coconut oil over medium high, and sauté the garlic and ginger for a about a minute, until fragrant.
• Add the curry paste and sauté for a minute.
• Add the rest of the vegetables and stir to coat in the curry paste.
• Add the coconut milk mixture, sugar, salt and pepper and stir thoroughly.
• Cover, reducing heat to medium-low and simmer until vegetables are cooked through (8-10 minutes to maintain a bit of crunch, 12-14 if you like them softer).
• While the curry is simmering, heat the remaining coconut oil over medium-high in a large non-stick pan.
• Pat the fish dry and salt and pepper them to taste.
• Place the fillets in the pan, cover, and cook through, about 5-6 minutes (the fish will steam in it’s own liquid and should be opaque throughout when done).
• Ladle the curry into bowls then place the fish alongside or atop, and garnish as desired.

The curry paste makes this so easy to make, and honestly, you could skip the garlic and ginger and go right to sautéing the paste before adding the vegetables if you wanted. The bulk of the time is spent prepping the veggies. Double or half the recipe for more/fewer servings. If you’re planning to have leftovers to reheat, I recommend cooking the veg al dente so they aren’t mushy the next day.

Hacks

• Boost the carbs: Serve over cooked rice, add 3-4 cubed potatoes with the rest of the veg, or serve with some naan to make a great post workout meal.
• Lower the fat: Use ¼ cup of the coconut milk powder or use a canned light coconut milk.
• All veggie option: Add 2 cups of cooked chickpeas a minute or two before the veg are done cooking to ditch the flesh but keep the protein up.
• Garnish with ¼ cup of low-fat greek style yogurt for a vegetarian protein boost or just to cut through the heat.
• Add the chickpeas and keep the fish for a higher calorie and protein meal.
• Use any veggies you like or have around. Chopped greens, snow peas, green beans, the options are plenty. Be sure to keep cooking time for different veggies and thickness of cuts in mind.
• Use more or less of the curry paste to taste. For a spicier kick, add a few sliced fresh green chiles when you sauté the garlic and ginger.

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Brett Grayson: Breaking Barriers CrossFit Journal
How Exercise Could Help You Learn a New Language NY Times

Clean and Jerk Complex

Every Minute on the Minute x 12:
Clean High Pull + Clean + Jerk

The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Mimic the same balance on the full Clean. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 7 0f 8

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Partner WOD

In teams of 3 with one partner working at a time, partners alternate complete rounds of the following for 24 total rounds (8 rounds each):
5 Burpee Box Jumps 24/20″
5 Shoulder to Overhead 135/95
5 Toes to Bars

These rounds should be fast sprints, just a little bit below your max capacity. Scale the height/load/degree of difficulty as needed.

Post time, Rx, and partners to comments.

Lots of Pull-Ups at yesterday’s “Heather” Hero WOD. In case you missed it, see yesterday’s post to learn more about Heather Heyer and the intention behind this workout

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance. There are still some slots open, but hurry: these cycles start this week!

UPCOMING PROGRAM TIMES AND DATES

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, August 21st – Friday, October 13th (1 slot remaining)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, August 22nd – Sunday, October 15th (SOLD OUT)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, August 21st – Thursday, October 12th (1 slot remaining)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, August 21st– Wednesday, October 11th (SOLD OUT)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, August 21st – Thursday, October 12th (3 slots remaining)

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes

PRICING

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

GROUP CLASS/OPEN GYM/ACTIVE RECOVERY/YOGA/PILATES ADD-ON OPTION!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

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Yesterday’s Results Board: “Heather”
A Century of Eclipse Watching, in Photos Atlas Obscura
You’re Probably Stretching Wrong CrossFit Journal

“Heather”

AMRAP 20 Minutes:
8 Pull-Ups
12 Alternating Dumbbell Snatches
17 Wall Balls 20/10, 14/9

In honor of Heather Heyer, who was killed by a white supremacist in Charlottesville, VA on 8/12/17 during an anti-discrimination protest. Scale the Pull-Ups to Ring Rows as needed. Use a dumbbell that’s heavy for you but that allows you to move through.

Post rounds, reps, and Rx to comments.

A New Type of Hero WOD

By Noah Abbott
Reposted from CrossFit Lumos

This past weekend in Charlottesville, VA, Heather Heyer, a 32 year old paralegal and activist, died as a result of injuries sustained when a white supremacist drove his car into a crowd of counter-protesters who had gathered to oppose a “Unite the Right” rally that had quickly become a organizing point for the worst parts of American society—Nazis, KKK members and sympathizers, and racists.  Heather was a passionate fighter against injustice who paid the ultimate price for her beliefs. If you’d like to know more about Heather, read the links at the bottom of today’s post  A GoFundMe page for Heather’s funeral has already met its goal and been deactivated, but if you’d like to donate, please give to Natalie Romero, a 20 year old Texas native who sustained a skull fracture and other injuries in the attack.

In CrossFit, there is a tradition of doing Hero “WODs”—especially tough and grueling memorial workouts typically named after soldiers, police officers, and other first responders who have died in the line of duty. CrossFit was adopted early on by military and LEO communities and the reciprocal connection between the two groups is enduring and profound. That said, it is myopic to argue that being a soldier or law enforcement officer is the only way to stand up for something you believe in. History is rife with examples of brave men and women who have risked and sometimes lost their lives defending movements, ideas, and principles they believed in. Many of these heroes put themselves into these dangerous situations fully aware that they would be opposing armed, hostile opponents with little more than their beliefs and bravery to shield them.

This Saturday we will be performing the first of a new series of “alternative” Hero WODs—“Heather”—at the gym. It is not our goal to do away with traditional Hero WODs like “Murph” or “DT” (sorry kids, you don’t get off that easy), but rather to foster a more complete and complex discussion about the nature of sacrifice.  We hope that this acts as a catalyst for discussion and insight and isn’t seen as a condemnation of any group (except for Nazis/white supremacists). Instead, we see this WOD and others like it as a way to celebrate the bravery of soldiers and teachers and freedom fighters, police and activists and clergy—men and women of any race, gender, sexual orientation, ability, or creed who decided to risk their personal comfort and safety for what they knew was right.

Heather’s family asked that attendees to her memorial service wear purple, her favorite color. If you’d like to pay tribute in that way please wear an item (or more!) or purple clothing on Saturday for the workout.

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!
• In just two weeks, on Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend? We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!
• The water at 608 is back on! Due to continuing work on Degraw, it may be out again on Monday, but 608 will have water today and Sunday. 597 is still good as well.

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Yesterday’s Results Board: Rest Day
Heather Heyer, Charlottesville Victim, Cannot Be Silenced, Mother Says NY Times
Charlottesville Victim Heather Heyer Told People in Crisis “It’s Going to Be OK” Daily Beast

Here’s CFSBK OG Samir C. doing Push-Ups at Iceland’s Hornstrandir Nature Reserve while hiking there in July

This Week at CFSBK in Review

1. In solidarity, we will be running “Heather” as this Saturday’s group class programming. “Heather” is a Hero WOD in memory of Heather Heyer, written by former CFSBK coach Noah Abbott (now owner of CrossFit Lumos in Austin). See Noah’s post to learn more about Heather and the intention behind this WOD.

2. Good news! We’ve changed the date of the Subway Series so that it no longer conflicts with Flex on the Beach. CrossFit Gantry will now host the 1st event of the Series, and we’ll host the 3rd on Saturday, October 14th. See Monday’s post for the full schedule.

3. Registration for our upcoming Starting Strength Program cycles opened this week. There are still some spots left in a few of the cycles, but hurry! These are sure to sell out.

4. On Wednesday, in the return of blog fav feature Better Know a Member, we learned more about Charles S.! 

5. CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house.  Thanks so much, gang!

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!

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Yesterday’s Results Board: Snatch | Row, Burpees
6 Elite Strength Athletes Share Their Best Hotel Workouts BarBend
Finding Vitality at CrossFit Roots CrossFit Journal

Snatch Complex

Every 2 Minutes x 8 Reps:
Snatch High Pull + Snatch

The pull from the floor on the Snatch High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Replicate that same pull on the full Snatch. Aim to make a rep or two at/above 85-90%.

Post loads to comments.
Exposure 7 of 8

_____________________

For Time:
15-12-9
Calories Rowed
Burpees

Short one today, but that doesn’t mean easy. Go hard, no pacing. Make this one hurt a bit.

Post time and Rx to comments.

TBT: This week(ish) 5 years ago, Barbara K. scaled a wall consisting of some mats plus Coaches Noah and McDowell. Want to help us celebrate 10 years of making you do silly stuff in the name of fitness? Read on!

CFSBK’S 10TH ANNIVERSARY PARTY

2017 marks CFSBK’s 10th anniversary. Woohoo! This shindig goes down the evening of Saturday, September 30th (exact time TBD). The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!

News and Notes

• Due to plumbing issues there is no water at 608. Showers and bathrooms are out of service at 608 ONLY until further notice.
• CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house.  Thanks so much, gang!
• Tonight’s 7:30pm Active Recovery class is cancelled.
• Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th!

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Yesterday’s Results Board: Back Squat / Front Squat | Run, Single-Unders, Handstand Hold
Why We Fell for Clean Eating The Guardian
What Happens If We Throw an Elephant from a Skyscraper? Kurzgesagt

The whole Starting Strength Program crew at Sunday’s Total. Read on to find out how you can get in on the fun!

REGISTER NOW FOR STARTING STRENGTH PROGRAM

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, August 21st – Friday, October 13th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, August 22nd – Sunday, October 15th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, August 21st – Thursday, October 12th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, August 21st– Wednesday, October 11th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, August 21st – Thursday, October 12th (10 slots)

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

News and Notes

• Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th.
• Thursday’s 7:30pm Active Recovery class is cancelled.
• CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house.  Thanks so much, gang!

_____________________
Yesterday’s Results Board: Bench Press / Split Squat | Thrusters, Muscle-Ups/Pull-Ups
Debunking What the Health Vox
Rookie Alec Smith Gives Candid Recap of His First CrossFit Games BarBend

BENCH PRESS / SPLIT SQUAT SUPERSET*

A1) Tempo (31×1) Bench Press:
3 x 6

Heavier than last week.

A2) Tempo (31×1) Split Squat:
3 x 6e

Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.

*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 7 of 8
_____________________

Performance
5 Rounds for Time: 
10 Dumbbell Thrusters
5 Ring Muscle-Ups

The dumbbell load should be on the heavy-ish side for you. The reps will be done unbroken on the fast end. Jumping Muscle-Ups on low rings are an acceptable scale if you have stability atop the rings and can perform at least a few strict Ring Dips.

Fitness
5 Rounds for Time:
10 Dumbbell Thrusters
10 Chest-to-Bar Pull-Ups

The dumbbell load should be on the heavy-ish side for you. Scale the Pull-Ups as needed to Chin-over-Bar, Jumping Chest-to-Bar, or challenging Ring Rows.

Post time and Rx to comments.

After training at CFSBK for the summer, Darrell E. just returned to the George School for his senior year. Check out Darrell’s highlight reel above! According to his dad, Kenny, Darrell “made use of a lot of the classes and mostly worked on getting his strength up, while still staying loose and limber, so he can continue to be agile” for football and basketball. “There were a lot positive people around him,” Kenny tells us, and “CrossFit will definitely increase his stamina and make him be able to fight through that 4th quarter. That’s what it’s all about, the 4th quarter, in any sport!” Knock ’em dead, Darrell! CFSBK is rooting for you!

UPDATED SUBWAY SERIES SCHEDULE

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! While our original hosting date conflicted with Flex on the Beach, CrossFit Gantry was kind enough to switch with us, so there’s no longer an issue for you Flexers! Here’s the new schedule:

Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit South Brooklyn
Saturday, October 28th: CrossFit Virtuosity

This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register below, but hurry: early bird pricing only lasts through September 5th!

Register Here!

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How Taking Photos Affects Your Memory of the Moment Later On NY Mag
How to Screen for Ankle Mobility Squat University

Clean and Jerk Complex

Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk

The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

Post loads to comments.
Exposure 6 of 8

_____________________

For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups

Post time and Rx to comments.

TODAY: THE STARTING STRENGTH PROGRAM TOTAL

Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: Craaazy WOD
Do You Need to Ditch the Diet Mindset? GirlsGoneStrong
The Great American Eclipse Is Turn Small Towns Upside Down Outline

WOD 8.12.17

Tonight at Littlefield: Juranimal

Tonight at littlefield, Lauren B.‘s good friend will be performing with one of his bands from 9pm to 1am. They play the whole gamut of cover songs, so it’s always lots of dancing and lots of fun. And there’s no cover. So, if you’re around go over and check it out!

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!
• Kids Club Night, originally scheduled for tonight at 6, is cancelled. If your child was signed up, the front desk will be in touch about your refund. We will, of course, keep you posted on future Kids Club events right here on the blog!
• TOMORROW: Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.
• Good news! We’ve changed the date of the Subway Series so that it no longer conflicts with Flex on the Beach. CrossFit Gantry will now host the 1st event of the Series, and we’ll host the 3rd on Saturday, October 14th.

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Regular People Compete Like Pro Athletes BuzzFeed
Exercise as a Weight-Loss Strategy NY Times