Established 2007
CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
30:00 for Quality and load
Row 1:30
10e SL DB RDLs
10-15 DB Bench Press
10-15 DB Bent Over Rows
Notes:
Move at a steady pace for 30:00
Try to use the Same DBs for all three movements. The Bent over Rows are two arms at a time.
CrossFit Group Class Programming Template
Coach Whitney with a lil Barbell Complex
Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
EMOM 12:00
1 Pause Front Squat
Notes
Try to make incremental weight jumps most or all sets.
“The Dumbbell Bear”
EMOM 15:00
5-7 DB Deadlifts
5-7 DB Hang Power Cleans
5-7 DB Thrusters
Notes
Perform the same rep scheme for all three movements. Each round should be done in :45 or less. If you begin to fall behind decrease the reps.
If you fall behind the clock and are taking over 1:00 to complete your reps, the workout becomes a traditional AMRAP… unless you can catch back up!
CrossFit Group Class Programming Template
Jessica L with a telltale sign of a CrossFitter. A right of passage no one wants. Be careful box jumping!
CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Shoulder Press
3-3-1-1-1
Notes:
Work up to a heavy triple then a few heavy singles on your shoulder press. Perform each rep from a dead start.
AMRAP 16:00
8 SA OH DB Rev Lunge (R)
8 Box Jump Overs
8 SA OH DB Rev Lunge (L)
16 KB Swings
Notes
Lunges if the DB is being held overhead with the right arm, the right leg will take 8 steps backward.
KB swings should be heavy and unbroken
CrossFit Group Class Programming Template
Coach Victoria all smiles on a Sunday 
Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
Hang Power Clean
1-1-1
Notes:
Work up to a heavy but technically sound single on the power clean.
AMRAP 15:00
3 Power Cleans
6 Strict Pull-Ups
9 Burpees
Notes
PC: Drop the weight a bit from your heavy single. If you were able to go heavy on the strength segment you might load to around 75% for the power cleans in the metcon. It should be a weight you can do paced singles on.
Pull-Up: 6 Strict / 4 Strict / 6 Banded / 6 Self Assisted
CrossFit Group Class Programming Template
Devi A rocking an old school CFSBK tank. Devi has been a member since 2012 and we love her!
Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
E2MOM 16:00
3 Deadlifts
Notes:
Pull three deadlifts every other minute for 8 sets. No touch and go reps.
16:00 for Quality and Load
1:00 Bike
10 Ring Rows
10 Barbell Shrugs
Notes:
Bike: Should feel like a 75% effort to keep your heart rate up but not wreck you.
Shrugs: Start the shrugs at your first Deadlift warm-up weight (or above if you’re familiar with shrug weights for you) and work up as appropriate.
Ring Rows: Hold the top and bottom of each ring row for a 1 beat and avoid momentum. Feel free to play with the grip angle on these today.
CrossFit Group Class Programming Template
Welcome back Mikey!!!
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