Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

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Today’s Programming

METCON

AMRAP 15:00
12 Calorie Bike
9 Deadlifts
6 Ring Dips

Notes
Bike: 12 / 9
Deadlifts: Should be 1-2 sets and medium heavy (275/225/185/155/135/95..)
Ring Dips: 6 Dips / 6 Banded Dips / 9 Feet Elevated Bench Dips

ASSISTANCE

3-5 Sets of:
8-12 Dumbell LTEs
12-16 Seated Dumbbell Curls
:30e Seated Palloff Hold

CrossFit Group Class Programming Template

Prakash grinding out some Landmine Presses during Monday’s workout

Membership Updates

Good news CFSBKers! We’ve updated our memberships. The “Sustaining” membership is now called “Silver Membership” and provides access to 5 sessions per week. The “Benefactor” membership is now the “Gold Membership” and allows access to up to 7 sessions per week. We’ve also opened up Friday evening and Saturday/Sunday Open Gym from 2pm onward to CrossFit memberships. Similarly, Open Gym memberships can now access the gym 5 times per week and Benefactor Open Gym members can access the gym up to 7 times per week. If you choose to use the extra offerings, we appreciate any effort to utilize off-peak training hours whenever possible to help make sure all members are accommodated for. Thanks everyone!

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

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Today’s Programming:

STRENGTH

A1: Lateral Box Step-Ups
3-4×8-12e

A2: DB Bench Press
3-4×8-12

Notes:
Step-ups can be loaded with a DB or KB held in the goblet position.

METCON

3 Rounds for Time of:
20 cal row
10 Burpee Box Jump Overs

Notes:
Go hard and fast on this… without tripping over the box!

CrossFit Group Class Programming Template

CFSBK @ Home

Did you miss our Nutrition Panel with these CFSBK Precision Nutrition Coaches? Fear not! above is the recorded version!

As a thank you for watching, enter your email here and you’ll get a free resource package with more great info!

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

EMOM 15:00
1 Back Squat

Notes
Work up to a heavy single on the back squat

METCON

20:00 for Quality
15 Bent Over Barbell Rows
25 Unbroken Wall Ball Shots
15 Anchored Weighted Sit-Ups

Notes
Move at a steady pace with quick transitions between exercises but focus on effort and contol in each exercises versus how many rounds you get.
Rows: These are not pendlay rows. Each rep starts from the hang position. If you came yesterday and you’re not coming tomorrow, consider subbing DB Bench Press for Bent Over Rows. Additionally, if you want to perform strict (5-8) or kipping pull-ups instead you may.
Wall Ball: Challenge yourself to work up to as heavy of a ball, then as high of a target as you can unbroken.

CrossFit Group Class Programming Template

CFSBK @ Home

Mimi in a picture perfect Split Jerk position

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Valentin Dikul Power Juggling in Circus 1985 (Is this coach Keith’s Dad?)

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

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Today’s Programming

STRENGTH

Work up to a heavy single on the following complex:

Power Clean + Split Jerk

Notes
Use today to focus on dialing in your Split Jerk technique. Focus on consistent and stable footwork.

ASSISTANCE

20:00 for Quality
6-8 Chin-Ups
8-12e 1/2 Kneeling Landmine Presses
8-12e Single Leg Landmine RDLs

Notes
Chins: Strict, use a band for assistance. If a band is too difficult perform self assisted chins or Ring Rows
LM Press: Start with your non-dominant arm to set the rep range and weight.
LM RDL: Perform with contol and balance.

CrossFit Group Class Programming Template

CFSBK @ Home

The Power Clean and Split Jerk
We’re focusing on the Split Jerk today during the strength segment. While more technical than the Push Jerk, the split jerk often allows more weight to be lifted by being less demanding on shoulder mobility and creating a wider base of support in the lower body.

Thank you to everyone who attended our Precision Nutrition panel on zoom. We had over 50 people attend! The video will be available on the blog later this week.

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Why Do We Recover Front Foot First in the Split Jerk? Catalyst Athletics

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Precision Nutrition Panel 11:15am

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Today’s Programming

METCON

5 Rounds for time of:
60 Double Unders
15 Dumbbell Bench Press
15 Deadlifts

Notes:
DU: 60 DU / 30 DU / 15 DU /
Bench: Use a weight that challenges you for 15 reps. You may need to break it into two sets.
DL: Choose a medium weight that will allow you to go unbroken or at most be broken up into 2 quick sets.

ASSISTANCE

3-5 Rounds for Quality:
Accumulate :20 Ring Support
10 Ring Rows

CrossFit Group Class Programming Template

Vanessa finishing class with some assistance pressing

Precision Nurtrition Panel Today!

Join Coaches Lauren, Whit, Jess, Chris and Brett this morning at 11:15am for our Precision Nutrition Panel! They’ll be covering the top questions and more from our intake form including Measuring versus intuitive eating, Sleep and recovery, Metabolism, Mindset, Motivation and much more. Click the link below to access the zoom room where it will all go down!

CFSBK Zoom Room (Password: CFSBK)