Did you know coaches DO, Lady Fox, Melo, and Chris are competing in the CrossFit Team Series? This is a digital competition that is similar to the CrossFit Open where CrossFit HQ releases a series of workouts and athletes have to complete and submit their scores for ranking. They recently finished the first wave of workouts which included a 20:00 “Grace” ladder with increasing weight, a 15:00 chest-to-bar “Fran” ladder with increasing reps as well as two other spicy events. To see the full event descriptions click here. Currently, they’re ranked 512 out of 2183 teams who have submitted scores for the first wave of workouts. So… they’re basically gonna win it all. Thanks to Rickke M. for beign their official judge. The next four events will be released in early October. Stay tuned to the blog for more updates!

Catching Up With CFSBK Classifieds

The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.

• Melissa is selling an almost-new pair of Rogue Do-wins, 1/2″ heel, red suede. Really stable, great for strength work. They’re size 6.5 men’s or 7.5-8 women’s. She might have worn them 10-15 times. She has narrow feet, and they were a bit too wide. She bought them for $95 and will sell for $35. She can bring them to the gym for you to check out if you’re interested. Hit her up at kudzucreature [at] gmail.com. 

Have Plans Tomorrow Night? Let Us Take Care of Your Kids!

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 
When: TOMORROW from 6 PM -9 PM
Who: Kids ages 3-12, parents can stay if they want or go out on the town. 
Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

_____________________
Exercise Might Mitigate the Effects of Bullying Science of Us
Ladies: Sign-up for “Hail to the Queen” NYC’s premiere competition at CitiField 

EMOM 16 Minutes:
Even: 2 Hang (hip) Snatch
Start at 60% of your best snatch and go up from there.

Odd: Kipping Pull-Up Practice
Spend about 10-20 seconds and perform up to 10 reps. Butterfly, Regular Kip, or simply hollow/arch swings on the pull up bar. End the set if you fall out of rhythm.  

Exposure 7/8
Post loads to comments.
_____________________ 

AMRAP 10 Minutes: 
10 Russian Kettlebell Swings 72/53
8 Box Jumps 24/20
6 Burpees

Post rounds and Rx to comments.

Strong Nate O. picking it up and putting it down. Check out lots of new photos in our Flickr account from Tuesday’s early evening classes!

Where You At, Fight Gone Bad? It All Goes Down in T-23 Days!

• ATTENTION FIGHT GONE BAD TEAM CAPTAINS! You should have received an email inviting you to sign up for our CrowdRise page. YOU MUST DO THIS BY TOMORROW. 
• There are still 8 spots left if you missed the boat and want to be on it. Email Info [at] CrossFitSouthBrooklyn.com.
• Let the fundraising games begin! Brooklyn Community Foundation is thrilled to announce that they will match the funds we raise! Once overall fundraising hits $15,000, the Board will match contribution dollar for dollar. You or your friend puts in $10, our Board puts in $10, doubling your impact on Brooklyn’s communities. That’s only $100 per person. Let’s do this, CFSBK!
• Thanks to all of our donors so far—Fleishers, Lululemon, Left Bank NYC, Brooklyn Boulders, Caffeine and Kilos, and Ho’Brah taco joint. We are still open for any and all donations for FGB prizes! If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. 

Are You a Man, and Do You Want to Talk About What You Eat?

Grace R. needs male interviewees for her master’s thesis about male food attitudes. If you’re a man and you’re up for talking about what you eat and why you eat it, email Grace at gir213 [at] nyu.edu. Interviews will be held at the location and time most convenient for you (home, office, etc.) and will be entirely confidential. Interviews will take around 45 minutes. It will be fun, she promises. 

Catching Up With CFSBK Classifieds

The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.

Former Front Desk superstar Ruth P. is selling a lot of stuff as she’s moving to California next week (boo!!). Please reach out to her at ruthpardee [at] gmail.com if any are of interest. She’s offering discounts for CFSBKers. 🙂

Loveseat – Tufted gray upholstered, quite new and nice (sad to give it up…)
Electric Piano – really nice full 88 key keyboard, weighted keys with really nice action and tone
32” LCD TV – purchased less than a year ago, works great
2 Bar Chairs
Air mattress
Ikea folding bar stool
Storage Ottmans, a bit worn (I’d give these away if anyone wanted them)

_____________________
A Toxic Work World The New York Times
Arch Hollow Swing The Ark Fitness
The Wily Political Strategy of Pope Francis New York Magazine 

Performance:
Low Intensity
Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.
Exposure 12/16 

Fitness:
Front Squat – work up to a heavy set of 3
Add a few pounds to last week. 
Exposure 7/8

Post loads to comments.
_____________________ 

For Time:
20 Power Cleans 115/75
50 Double-Unders
15 Power Cleans
35 Double-Unders
10 Power Cleans
20 Double-Unders

This should be a sprint. The goal on the top end would be unbroken on both movements. The load on the bar should be light for you. Scale volume on doubles and/or count makes and attempts so that they don’t eat up too much time. 50 unbroken doubles would take around 30 seconds. 

Post time and Rx to comments.

Shots by Asta F. of last year’s Art Show. The show featured a live painting by Brooklyn-based mural artist Matthew Reid, and featured work from two local artists, in addition to work from 15 CFSBK artists. Coach David also bought us a lot of booze. 

Save the Date for CFSBK’s Second Art Show, on November 21, 2015!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first Art Show last year know it looks pretty awesome. Our second Art Show will be Saturday, November 21st, so save the date!

The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?
If you are an artist (even if your art is just a hobby!) and are a member at CFSBK, reach out to Kate R. at Katharine [at] CrossFitSouthBrooklyn.com by October 16, 2015 to get on the roster of artists. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated last year, please DO NOT repeat work you included for that show.

Want To Make Plans This Weekend? Let Us Take Care of Your Kids!

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 

When: Saturday, September 26^th from 6 PM -9 PM

Who: Kids ages 3-12, parents can stay if they want or go out on the town. 

Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

_____________________
NSCA Admits Publishing False Claims About CrossFit Injuries The Russells 
100 Years Old. 5 World Records. The New York Times 

Coach DO teaching an Active Recovery class how to voodoo wrap their wrists

“Oh my god, I’m so sore…”: The Benefits of Active Recovery

By Chris Fox

Many of you may have noticed a slight uptick in the volume and time domains of our group class programming this cycle. The goal of the increased “CrossFit” of this cycle is to improve our stamina, endurance, and overall work capacity, in addition to providing increased exposure to the barbell lifts and common CrossFit gymnastics skills required in WODs. This increase in volume of the lifting segments and the overall volume from week to week has many of us feeling sore. I know for myself, I feel sort of like I did when I first started doing CrossFit! Quads, lats, triceps… In fact some part of my entire body has been sore for the last few weeks. So what’s an SBKer to do?

• Roll Out! Spend 10 minutes on a foam roller/lax ball/etc. each day. Self Myo-Fascial Release (SMR) helps by increasing blood flow to sore muscles and uses the property of autogenic inhibition to reduce neuromuscular hypertonicity… WHAT? Put more simply, it coaxes your nervous system into relaxing your muscles.
• Eat your PROTEINZ! When you train, you break down muscle tissue. In an ideal training session the breakdown is small enough to create disruption to your system to which you can adapt. Your muscles (and tendons, and bones, and immune system, etc.) are made from protein. Having enough available in your bloodstream stimulates the repair process. Your body prefers to assimilate animal protein so if you’re a vegetarian be sure to eat plenty of it from vegetarian sources. In either case, you may consider supplementing with a serving of protein powder or branched chain amino acids soon after your workout. There’s a bunch of info out there on the effectiveness of these supplements. I’ll refrain from brand recommendations here but feel free to ask myself or any of the coaches what they prefer. In a nutshell, you want one that provides easy to digest (for you) protein and a relatively spartan ingredient list.
• Pop a few Omega-3s. Soreness is the result of inflammation. Omega 3 fatty acids reduce overall inflammation in the body. Again, lots of info on these and lots of brands to choose from, some of lesser and some of better quality. The fatty acids you’re really after are EPA and DHA. Choose a supplement with a high ratio of these. Better fish oils come specifically from smaller fish as opposed to large ones that potentially contain more toxins.  
• MOVE, lightly. Do some DROMs, go for a short and easy jog, row, or bike ride, or simply do a few sets of air squats, sit ups, and push ups. Getting some blood flowing will help move the metabolites that create soreness along their way. 

Most people feel significantly better after moving through the ranges-of-motion in which they were sore. The sorer you are, the more important it is to be proactive about your recovery. These simple steps in 10 minutes or so each day can help you go from feeling like this after squats and thrusters, to this after AR!

Clueless about where to start with a foam roller or lacrosse ball? Want to get a full hour of coach-led Active Recovery at CrossFit South Brooklyn—a space where you can ask all the questions and get even more tips? Check out our popular AR classes at one or more of the following times, in the upstairs annex. These classes are part of our Unlimited Membership option, or count as one of your regular group classes. 

Tuesday at 6:30pm (TONIGHT!)
Thursday at 7:30pm
Saturday at 11am
Sunday at 11am

For more information about why we run these classes at CFSBK, check out the article Coach David wrote for his blog Inside the Affiliate, called “Running an Active Recovery Class at Your Affiliate.”

Along with Active Recovery, CFSBK Offers Two Other Options For Your Tuesday Night

• Pilates with KH at 7:30pm. Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way!
• AntiGravity at 7:30pm (and Sundays at 2pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.

_____________________ 
Gray’s Donation Radiolab
This new, ‘complete’ tree of life shows how 2.3 million species are related The Washington Post 
This Week’s Night Sky: A Lunar Eclipse and Mars Meets a Lion National Geographic 

What’s your personal Active Recovery regimen? 

Bench Press

Performance: Low Intensity: 65-70% x 7 x 4
Add a few pounds to last week’s low Intensity exposure.  

Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure. 
Exposure 7/8
_____________________ 

Deadlift

Fitness and Performance: Work up to one heavy set of 3 using perfect form.
Heavier than last week’s set of 3. Dead start, no touch-and-go. 

Exposure 7/8
Post loads to comments.
_____________________ 

AMRAP 10 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Sub for Pull-Ups is Banded Pull-Ups or Ring Rows. Be legit about all your reps. There can be a tendency to short change range-of-motion in order to move faster in low-skill gymnastics movements like those today’s classic triplet… don’t be that person. 

Post rounds and Rx to comments.

Congrats to all our TFBA Flex on the Beach competitors! One of our teams, pictured above, made it into the top 10 on both days. Yesterday, Alex, Coach MeLo, Tina, and Coach McD were 7th out of 38 teams, and today they were 9th out of 25 teams. Full scores available here!

• Stella Z. is having surgery on her wrist today. Heal fast and come back to us ASAP! 

Strength Cycle Still Has a Few Spots Open, Register Now!

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 Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th  
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late morning, all levels, 10am Mon/Thurs | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd

Each cycle will culminate in a CrossFit Total on Sunday, December 6th.

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 Strength Cycle 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. 

Check Out CrossFit Teens!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?

CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Dates/Times:
Tuesday/Thursday at 4:30pm

Cost: 
10-Class Punch Card: $300 SIGN UP HERE
Drop In: $35 SIGN UP HERE

Questions:
Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com

_____________________ 
11 Transgender People Who Are Shifting Our Views in 2015 Buzzfeed
Flexible Dieting May Include Doughnuts CBSNews
87 Deceased NFL Players Test Positive for Brain Disease FRONTLINE 

Fitness
Back Squat: 3 x 5
Exposure 6/8 

Performance
High Intensity
Back Squat: 85-90% x 3 x 2
Front Squat 85-90% x 3 x 2
Add a few pounds to your last High Intensity day. 
Exposure 11/16 

Post loads to comments.
_____________________ 

5 Rounds Not For Time, or 20 Minutes:
4 Ring Levers, Bar Levers, or Floor Levers
8ea Dumbbell Step-Ups, as heavy as possible 24″/20″
1 Minute Plank 

Post time/rounds and Rx to comments.

A case of kettlebell face—we’ve all been there | Photo by Ewan B.

Help Richard G. Raise Moolah For LOVE (Leave Out Violence)!

A note from Richard:

_____________________ 
Growing Up Trans FRONTLINE
Steve Swistak Weightlifting Seminar at CrossFit Solace 

Hang Clean

Take 15 minutes to work up to a heavy hang clean.

Post loads to comments.
_____________________ 

As Many Rounds as Possible in 20 Minutes: 
20 Burpees
270m Run   

Post time to comments.

Our new graffiti trucker hats are available for $25 at the Front Desk. Check them out!

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we’re nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.
• The Starting Strength Seminar is happening this weekend in 608, but our regular schedule will stay intact. 

Want a Night Out, For You and/or Your Kids? Sign Your Kiddos Up For CFSBK Kids Club Night!

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 

When: Saturday, September 26^th from 6 PM -9 PM

Who: Kids ages 3-12, parents can stay if they want or go out on the town. 

Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

_____________________ 
Beauty beyond – winning astronomy photography BBC 

Last weekend, Jenny M. dropped in at EverProven CrossFit in Dover, NH while on vacation. The owner, Matt, saw her shirt and immediately said “Wait… That’s Constance’s gym, right??” He grabbed all the other coaches to tell them. He said they all follow her journey and that she’s a huge inspiration and that people like her are why he runs his gym. Go Constance, and cheers to our friends in Dover! 

• Please join us in welcoming our new Events Director: Danae M.! You can reach her with ideas for events at Events [at] CrossFitSouthBrooklyn.com. 
• The Starting Strength Seminar is happening this weekend in 608, but have no fear: our regular schedule will stay intact. Why? Because we have a sweet second location, yo! 

Good Luck to CFSBK’s Flex on the Beach Competitors This Weekend!

CFSBK is sending two teams to the Flex on the Beach event next weekend, Saturday, September 19th and Sunday, September 20th on Long Beach. Workouts are posted here and video demonstrations of the workouts are posted here.  

Teams:

Coach McDowell
Alex B.
Coach MeLo
Tina D.

Brendan N.
Michael C.
Val
Tyler

Catching Up With CFSBK Classifieds

The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.

Below are two posts from Blaire B.: 

_____________________
The NYC Subway Map of Calorie Burning Spoiled NYC

Snatch: 1-1-1

then,

80% x 1 x 2

Warm up to 3 attempts at a max snatch for the day then back off for 2 singles at 80%. Your opener should be a certain make. Plan your warm ups appropriately so you’re not doing a bazillion reps before your opening attempt. A rough example is below: 

Opening attempt = 165#
Barbell drills at 45#
50% x 1 (80#)
60%x1 (100#)
70#x1 (120)
80#x1 (135)
90%x1 (150)

165×1
170×1 (NEW PR!)
175xMISS

135x1x2 (80% Back Off Reps)

Exposure 6/8
Post loads to comments.
_____________________ 

For Time:
Row 400m
30 Push Presses 115/75
40 Kettlebell Swings 72/53
30 Ring Dips
Row 400m 

The Push Press should be a light weight done in 2-4 sets. Same with the ring dips. Scale for Ring Dips is Ring Push-Ups, Matador Dips (as available), or Push-Ups.

Post rounds and Rx to comments.

Coach McDowell and Brett putting in the work

ATTENTION: FIGHT GONE BAD COMPETITORS

Coach Jess set up the teams last night and you should have received an email to you and your team. If you didn’t get an email, contact Jess ASAP at Info [at] CrossFitSouthBrooklyn.com. Also, there are still about 8 spots available, so THIS IS (OFFICIALLY) YOUR LAST CHANCE. REGISTER HERE 

Don’t Miss Your Chance to Register For 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 Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th  
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late mornining, all levels, 10am Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd 
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd

Each cycle will culminate in a CrossFit Total on Sunday, December 6th.

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 

_____________________ 
How To Use Negativity to Reach Your Goals Eat to Perform
The Clergy Use CrossFit to Get In Shape The Blaze
5K Walk/Run for CHiPS 

Performance:
Medium Intensity
Back Squat 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last medium intensity day.
Exposure 10/16 

Fitness:
Front Squat 3 x 5
Add a few pounds to your 3 x 8 exposure last week. 
Exposure 6/8

Post loads to comments.
_____________________ 

Partner WOD
Partners alternate full rounds, to complete 10 rounds total of:
10 Thrusters 95/65
25 Double-Unders
10 Pull-Ups

The intent is unbroken sprints throughout, though breaking up the doubles and pull-ups for skills’ sake is acceptable. The thruster should be a light-medium weight you can do unbroken. Scale for DUs is 10-15 attempts + makes. Scale for pull-ups is jumping pull-ups.

Post time and Rx to comments.

Sean P. visited CrossFit Martha’ Vineyard recently, and completed the brutal “Lumberjack 20” in 29:51. | We love seeing you visit other gyms (as long as you come back home, of course). Always snap a pic when you’re there, and send it to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com, for some blog love! 

Register Now For 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 Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th  
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 6th – Sunday Dec 6th
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late mornining, all levels, 10am Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd 
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd

Each cycle will culminate in a CrossFit Total on Sunday, December 6th.

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 Strength Cycle 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. 

_____________________
The Missing Face Quirkology