Rack Jerk

5-5-3-3-1-1-1

Work up to a max single for the day. Press-outs are missed lifts.

_______________

5 Rounds for Time:
30 OH Kettlebell Swings 53/35
20 Box Jumps 24/20

Post time and Rx to comments.

Coach Jeremy delivers a fist bump after one of Serene K.’s successful Squat attempts. Big congrats to Serene on winning her weight class! | Photo by Thomas H.

• Be sure to submit your individual scores to the CrossFit Open website by 8pm tonight. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Tuesday.
• Schedule Change: This Thursday’s 7:30pm Active Recovery class and this Saturday’s 10pm Yoga for Athletes class are cancelled.

Better Know a Member: Maya Ommi

Welcome back to a newish feature on the CFSBK blog, Better Know a Member! (The name is a play on an old Stephen Colbert segment, Better Know a District.) You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. In our inaugural installment, we introduced you to Monique L. Today it’s time to meet Maya O.! 

Name: Maya Ommi

Where were you born and where did you grow up? Born in Tehran, Iran. 

How long have you been CrossFitting, and how did you arrive at CFSBK? I found CFSBK online, before moving to the U.S. from Australia. And I really liked the photos of the gym’s atmosphere and energy. So I chose to train at CFSBK.

What are you up to when you’re not at 597 Degraw Street? I’m an illustrator. I love anything creative and visual. Mostly when I’m not training I’m drawing, writing, reading, seeing art, and going to the theater or to a concert.

What’s the first movie you ever loved? It’s a classic French movie called “La Grande Vadrouille,” a movie that makes me laugh every time I watch it.

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? I love nature and parks. So, I would take them to Prospect Park or Central Park.

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Yesterday’s Whiteboard: Open Workout 16.2
The Gilded Age’s Only Female Tycoon Lived in Brooklyn to Avoid Paying Taxes Atlas Obscura
Kara Webb Does 16.2 in 15:07 Again Faster

Open Workout 16.2

Within 4 Minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans 135/85

Within 8 Minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans 185/115

Within 12 Minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans 225/145

Within 16 Minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans 275/175

Within 20 Minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans 315/205

If you complete the 7 Cleans at the final weight, your score is your time at the completion of the last rep. Otherwise your score is your reps completed within the time cap that you run in to.

Note: For folks not doing the Open, we will offer a scaled version of 16.2.

Post time or reps and Rx to comments.

CFSBK OG Bethany E. making her final Squat attempt during yesterday’s AM Session of Iron Maidens

• Schedule Change: We are offering extended Open Gym hours today from 4 to 8pm. Come get your 16.2 on!

The Iron Maidens Raw Open: Thank You and Results

Thanks to all who competed, donated, and came out to cheer yesterday. The 2016 Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderful, supportive community. Congrats to Margie and Danae on organizing a first-class event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.

Iron Maidens competitors raised $29,209 to fund the Stay Strong Scholarship, which will send 12 women from Grace Outreach to college for one year. This far surpasses our original fundraising goal of $20,000.

Iron Maidens would like to thank our generous sponsors: Cafe Grumpy; lululemon; Left Bank restaurant; Sara June Salon; Twig Terrarium; Liddabit Sweets; Pure Pharma; Threes Brewing; Fleishers; Grand Army Bar; Ample Hills Creamery; Sheep Station; Exit 9, and SlantShack Jerky.

We’ve listed the top three lifters in each weight class below. You can find the full results here.

Lifter/Raw Total:

123lbs
1. Nicole Ashley: 572.50
2. Robin Figelman: 525.50
3. Mandy Moreno: 547.50

132lbs
1. Katie Harper: 635.00
2. Judith Mirbach: 620.00
3. Beth Zehe: 615.00

148lbs
1. Charlie Nagle: 772.50
2. Kayleigh Rose: 710.00
3. Tracy Dougherty: 670.00

165lbs
1. Serene Khader: 820.00
2. Stella Zawistowski: 677.50
3. Doreen Rigoglioso: 572.50

165+
1. Sherine Marcelle: 845.00
2. Morit Sommers: 840.00
3. Tracy McIntosh: 805.00

Wilks Score
1. Sherine Marcelle: 362.13
1. Charlie Nagel: 362.13
2. Serene Khader: 355.43

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16.2 Strategy and Tips Outlaw Way
Double-Under Issues? WODprep

3 Partner Chipper:
1/3 Mile Run
40 Dumbbell Power Snatches
40 Wall Ball Shots 20lb,10’/14lb,9′
40 Burpee Box Jumps
1/3 Mile Run

At the call of “3-2-1 Go” the first athlete will start off on the run, when they return they may move onto the Dumbbell Snatches and continue to move through the workout. The second athlete can begin the workout once the first athlete returns from the run. They will not be able to advance to the next station until the athlete who started before has completed all the reps in following station. The workout continues in this fashion with the third athlete and is finished when everyone has completed all the stations.

Post time and Rx to comments.

Cool down:
Check out the awesomeness that is the Iron Maidens Raw Open!!

*Today’s workout was modified from yesterday’s rest day post.

The Iron Maidens Raw Open

The Iron Maidens Raw Open, one of our most anticipated events of the year, is finally here! We’ll be hosting our second-annual women-only powerlifting meet at the gym today from 9am to 7pm. This meet will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. Here’s the event schedule:

9:00am – AM Session begins
2:15pm – Awards ceremony for AM Session
2:30pm  – PM Session begins
7:00pm – Awards ceremony for PM Session

We will still be running group classes in the remaining space at 608; however, today’s Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) classes are cancelled. Please check into group class and store all of your personal belongings at 608.

For folks doing the Open, 16.2 is programmed for Sunday’s classes. We will also be offering extended Open Gym hours tomorrow from 4 to 8pm!

As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $26,241, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

There will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside. The after-party will go down around the corner at Threes Brewing.

Finally, Iron Maidens would like to thank our generous sponsors: Cafe Grumpy; lululemon; Left Bank restaurant; Sara June Salon; Twig Terrarium; Liddabit Sweets; Pure Pharma; Threes Brewing; Fleishers; Grand Army Bar; Ample Hills Creamery; Sheep Station; Exit 9, and SlantShack Jerky.

We can’t wait to see everyone there!
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The Animals That Sniff Out Tuberculosis, Cancer, and Landmines Pacific Standard
Nicole Carroll’s Tips for Open Workout 16.2 YouTube

These CrossFit Kids are ready for the weekend

This Week at CFSBK in Review

A whole lot happened at the gym this week, and a whole lot more is happening this weekend. You know what we have to do, right? We have to recap!

1. We’ll be hosting our second-annual Iron Maidens Raw Open powerlifting meet at the gym tomorrow from 9am to 7pm. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes in the remaining space at 608. We will, however, be cancelling tomorrow’s Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) classes. 

2. We still need a few volunteers to help set up tonight from 6 to 9pm. Please e-mail Coach Margie at Margie [at] CrossFitSouthBrooklyn [dot] com to let her know you’re interested.

3. In the final installment of “The Iron Maidens of CFSBK,” we profiled CFSBK lifter Shawn Campbell. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $25,786, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

4. The Brooklyn Daily Eagle and NY1 both covered Iron Maidens this week.

5. In keeping with the powerlifting theme, new cycles of our 8-week Starting Strength Program are starting soon! Go here to sign up before they sell out!

6. Coach David explained the significance of the coveted black hoodie.

7. Team Your Pace or Mine? came out on top in Week 1 of the CFSBK Open Intramural Team Competition. Check out the rest of the rankings!

8. Open Workout 16.2 was annouced last night. Because Iron Maidens is tomorrow, we’ll be running 16.2 on Sunday.

9. Wondering how you stacked up against your fellow CFSBKers in 16.1? Well, here are a whole lotta leaderboards:

• Overall Leaderboard
• Men’s Leaderboard
• Women’s Leaderboard
• Men’s Masters Leaderboard (40-44)
• Women’s Masters Leaderboard (40-44)
• Men’s Masters Leaderboard (45+)
• Women’s Masters Leaderboard (45+)

(NOTE: There are technically a few divisions between 45 and 60; however, in the latter two, we only had a couple of competitors in each division. We combined everyone 45+ to make it easier to view.)

________________
The Rio Olympics Is Going to Have a Team Composed of Refugees Quartz

High Hang Clean

1-1-1-1-1

Start at about 60%. Work up to a max for the day. Focus on an aggressive second pull (knees and hips extend, come up onto toes, shrug) and immediately pulling yourself under the bar in the third pull to catch in an active front rack. These should remain relatively light compared to your best Clean or Hang Clean. Increase load if it’s moving well, but you may work to a moderate weight and stay there, focusing on speed under and staying connected to the bar.

Post loads to comments.
________________

5 RNFT or 20 Minutes:
5-10 Dips
5-10 Pull-Ups
20 Russian Kettlebell Swings

Use today to either develop strict Dip/Pull-Up strength on bars or rings, or to work on your kipping skills if you have some strict Dips/Pull-Ups. Choose a medium-heavy weight on the Kettlebell Swings. Here are two useful videos from Gymnastics WOD:

Kipping Pull-Up Progression
Kipping Dip Progression

Post work to comments.

Sean and KMo share a tender moment on the Reverse Hyper in 608. It’s not just a loveseat! Here’s Kelly Starrett on how to use the Reverse Hyper: Part 1 and Part 2

• NY1 was at CFSBK yesterday morning to preview Iron Maidens and interview some members of our team. Watch the video here—it’s awesome!
• The fifth LFPB Q&A Info Session, “Eyeballing Portion Sizes,” is TONIGHT at 6:30pm.

Everything You Need to Know About Iron Maidens 

This Saturday, March 5th from 9am to 7pm we’ll be hosting our second-annual Iron Maidens Raw Open powerlifting meet. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes in the remaining space at 608. We will, however, be cancelling Yoga for Athletes, Active Recovery, and Open Gym (2-4pm) on Saturday.

For people doing the CrossFit Open, 16.2 will be programmed as the “Saturday” workout for Friday’s split classes and will be the group class workout on Sunday.

We will also be offering extended Open Gym hours this Sunday from 4 to 8pm, so you’ll have ample opportunity to complete 16.2!

What else? Well, as you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $24,665, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

Last, but certainly not least, there will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside. The after-party will go down around the corner at Threes Brewing.

________________
Yesterday’s Whiteboard: Squat | Double-Unders, Deadlifts
Proper High Hang Position CrossFit Invictus
A Simple Way to Spark Creativity Pacific Standard

Squat

Performance
Every Minute on the Minute for 7 Minutes:
1 Paused Back Squat

Warm up to 80-85% and perform 7 paused singles. Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rack mate check depth and call your count.

Fitness
Paused Back Squat
3-3-3

Work up to a heavy triple (in three total work sets). Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rackmate check depth and call your count.

Post loads to comments.
________________

4 Rounds for Time:
40 Double-Unders
20 Deadlifts 185/125
20 Double-Unders

Rest 3 Minutes between rounds. The Deadlift weight should be light. The goal is to perform them unbroken on the fast end. Scale Double-Unders to about half attempts/makes as necessary. The Doubles should be done within 25-50 seconds.

Post times and Rx to comments.

Jason C. making his first Squat attempt at Sunday’s Starting Strength Program Total

Register Now For Starting Strength Program (formerly known as Strength Cycle)

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday March 14th – Friday May 6th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Mar 15th – Sunday May 8th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday March 14th – Wednesday May 4th
D cycle: Continuing Education, 6pm Mon/Wed | Monday March 14th – Wednesday May 4th
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday March 14th – Thursday May 5th

Each cycle will culminate in a CrossFit Total on Sunday, May 8th.

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

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

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.

CFSBK Open Intramural Team Competition Week 1 Rankings

Open Workout 16.1 was a doozy, gang. When the dust settled, team Your Pace or Mine? came out on top in Week 1. Definitely your pace! When asked to comment on the Walking Lunges, team captain Mike Crumsho responded, “I’m not a role model.”

1. Your Pace or Mine?: 22

2. The Little Lebowski Urban Achievers: 25

3. All Castro Oiled Up: 28

4. Sore Winners: 29

5. It’s My Open and I’ll WOD If I Want To: 31

6. Blue Steel: 35

________________
Yesterday’s Whiteboard: Rest Day
The Man Who Won’t Let Go The Awl
What Makes Swearing So Damn Satisfying, Anyway? NY Mag

Coach David presenting black hoodies to Coaches KHarpz, JB, and Janelle at this year’s Community Potluck

• Team Captains: Don’t forget to submit your Open Intramural team score to the spreadsheet by 12pm today.
• The next LFPB Q&A Info Session, “Eyeballing Portion Sizes,” is this Thursday at 6:30pm.
• Wondering how you’re measuring up against your fellow CFSBKers in the Open? Check out our team leaderboard!

On the Black Hoodie

by David Osorio

If you were at the Community Potluck a few weeks ago, you may have seen me present Coaches JB, KHarpz, and Janelle with the coveted CFSBK skull and crossbones hoodie. These black hoodies featuring our original logo have been in production since 2009 but cannot be bought, only earned. Over the past year or so, JB, KHarpz, and Janelle have been working on their coaching skill set, and we’re honored to present them with the highest honor in the CFSBK universe!

But the hoodie doesn’t just signify that you’ve put in the hard work to gain valuable coaching experience. Above all, the black hoodie is given to those who embody the character and spirit of CFSBK. Its recipients have put in the time necessary to develop the “hard skills” like coaching development, knowledge base, and the ability to communicate difficult concepts, but they also have the “soft skills” that make our coaching staff so excellent: enthusiasm, empathy, integrity, and commitment to teamwork.

This tradition started back in the Lyceum days, so I decided it would be most fitting to keep the vintage logo. It’s a way of linking new coaches back to our roots, to our ethos of hard work, determination, and community.
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A Better Way of Talking About Attention Loss Pacific Standard
Falling in Love with Thrusters CrossFit Junkies

Snatch

Every Minute on the Minute for 5 Minutes:
1 Muscle Snatch

Start at about 50% and work up.

Followed immediately by…

Every Minute on the Minute for 5 Minutes:
1 Mid-Hang Snatch

Add weight to where you left off the previous EMOM and work up to about 90% of your best snatch if it’s feeling good.

Followed immediately by…

Every Minute on the Minute for 5 Minutes:
3 Snatch Pulls

Start where you left off the previous EMOM and aim to hit 100% or better if it’s feeling good.

Post loads to comments.
__________________

In 5 Minutes:
550m Run (1 lap)
Max Overhead Squats 115/80

Score number of OHS.

Rest 5 minutes, then…

In 5 Minutes:
550m Run (1 lap)
Max Box Jumps 24/20″

Score number of Box Jumps.

Post reps and Rx to comments

Video of the Week: Nancy Hoshaw survived a heart attack at 48 and breast cancer at 60. At 73, she’s entering the CrossFit Games Open. Watch her incredible story here!

• Be sure to submit your individual scores to the CrossFit Open website by 8pm  tonight. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Tuesday.
• We recently cleared out our Lost and Found and pulled some lifting shoes that hadn’t been used in while. Please take a look at the pics and claim your items before we donate them in a couple of weeks!
• The esteemed Brooklyn Daily Eagle just published an article on the Iron Maidens Raw Open. Check it out here! 

The Iron Maidens of CFSBK: Shawn Campbell

The Iron Maidens Raw Open is this Saturday! Leading up to the event, we’ve been posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $22,790, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

What’s your athletic background, Shawn?

My athletic background goes way back: I was on the diving team in high school. I competed one meter only but loved 10 meter platform – just never got to the competitive level at that height. I’ve been with Crossfit South Brooklyn for over four great years. It’s the first time in my adult life that I’ve been athletic, other than an underutilized gym membership at the Y in 1990 and 8 weeks of tennis lessons in 1993. This past year I’ve become more focused and have devoted more time – usually 5 days a week plus AR and/or AG when I can, and I find I miss the gym and feel antsy on my rest days. 

Have you competed in Iron Maidens before?

I participated in last year’s Iron Maiden event but hurt my hip two weeks before the big day. With Margie’s encouragement, I stayed in it to just Bench Press. I no-repped what would have been a PR! That pause is for realz ladies! Nevertheless, I was really glad that I was a part of the event. It was awe-inspiring to be among the strong, focused, and supportive competitors and to be cheered on by the crowd.

What are your goals for this year’s Iron Maidens?

This year’s goals are to stay healthy, lift all lifts, get no no-reps, PR everything, and help raise money for  Grace Outreach. It’s especially exciting to participate the inaugural year of the Iron Maidens Stay Strong Scholarship Fund. I’m glad to be a part of this year’s partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their educational goals and gain financial independence.   I encourage everyone to contribute as generously as you can to the Fund! There are links right on this very blog.

Also, please come out to the gym on March 5^th to holler, clap, woot and say “you got this” a lot! It’s a ton of fun!

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New Yorkers’ Seven Most Common Anxieties, Illustrated Hopes&Fears
Sam Vs. Annie: 50-Rep Isabel YouTube

Thruster

3-3-3-3-3

Work up a max triple for the day. Thrusters come out of the rack. No re-bend of the knee.

Post loads to comments.
__________________

In teams of 3, with one partner working at a time, complete the following for time:
100 Calorie Row
200 Wall Balls 20/10, 14/9
100 Calorie Row

Post partners, time, and Rx to comments.

Talia V. (with head in hands) and Katie M. behind her at last year’s CRASH-B competition

• Come watch the Starting Strength program Total today! Coaches Jeremy and Margie‘s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1-rep maxes 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!
• Looking for info on the Open Intramural Team Competition? Check out the event page. Please be sure to submit your individual scores to the CrossFit Open website by 8pm Monday night. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Tuesday.

CFSBK at CRASH-Bs

Open Workout 16.1

AMRAP 20 Minutes:
25-ft. Overhead Walking Lunge 95/65
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge 95/65
8 Chest-to-Bar Pull-Ups

This workout begins with the barbell resting on the floor near the Pull-Up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and Lunge with it overhead for 25 feet. They will then perform 8 Burpees, jumping over the barbell on each repetition, before picking the barbell back up and Lunging back in the opposite direction. Once back at the Pull-Up bar, they will perform 8 Chest-to-Bar Pull-Ups, and then will head back to the barbell to begin the next round. Your score will be the total number of repetitions completed before the 20-minute time cap.
__________________

Due to the logistical constraints of 16.1, athletes who are not officially signed up tfor the Open will perform this modified version of 16.1.

AMRAP 20 Minutes:
8 Overhead Plate Lunges
8 Burpees to a Plate
16 Kettlebell Swings 32kg/20kg
8 Burpees to a Plate

Post total reps completed and Rx to comments.

Joe W. and Brian B. doing a test-run of 16.1 | Photo by Thomas H.

• Come watch our Starting Strength program Total tomorrow! Coaches Jeremy and Margie‘s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes 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!
• Coach Nick and his merry band of CFSBK rowers, the CRASH-Beasts, are off to Boston to compete in CRASH-Bs, the world indoor rowing championship event! We’ll have a longer post about the CRASH-Beasts tomorrow, but in the meantime, let’s wish them luck. Break some chains!
• Thanks to everyone who came out to last night’s screening of The Fittest on Earth 2015!

5 Things You Need to Know About the Iron Maidens Raw Open

1. The Iron Maidens Raw Open is next Saturday, March 5th from 9:00am to 7:00pm. 60 competitors  will test their one-rep maxes in a rare, women-only environment of badassery. This year’s lifters range in age from 25-70 and hail from the NYC-metro and tri-state areas. 60 competitors who will test their one rep maxes in a rare, women’s only environment of badassery. The event is completely free and open to the public, so bring your friends!

2. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $22,490, surpassing our original $20,000 fundraising goal. Thank you all for your generous contribuitions.

3. But we’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign. 

4. We’ll have a Café Grumpy espresso bar, food vendors, and t-shirts for sale. Feel free to BYOB. Come hang out for a while and cheer for our TFBAs.

5. The after-party is around the corner at Threes Brewing, ya party animals!
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16.1 Strategy and Tips The Outlaw Way