Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded WOD Whiteboard Explanation 4.21.20
Warm Up
3 Rounds:
10 Alternating Plank Walk Ups
6 Boot Straps
10 Alternating Plank Leg Lifts with 1 sec hold at top
Strength
Superset:
A1) 3 x 6-12 each 1-Arm Push Press
A2) 3 x 10-20 American Kettlebell Swings
WOD
8 Rounds:
1 Minute AMRAP…
10 Kettlebell/Dumbbell Deadlifts
5 each arm Shoulder-to-Overhead
Rest 1 minute between rounds.
High, but repeatable intensity. Shoot for equal rounds or slightly better as you go.
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Road Warriors Whiteboard Explanation 4.21.20
Mobility/Warm Up
2-3 Rounds:
10 Walking lunges with Torso Rotation
10 Plank to Down Dog with Alternating Toe Touch
10 Deadbugs
Workout
3 Mile Run
- Easy pace. Nasal breathing only.
- Be smart about your surroundings! Try to run during off peak times and try to avoid very crowded areas!
Cool Down
3-5 Minute Walk
Then,
Accumulate at least 10 minutes of: Down Dog Calf March, Pigeon pose, Butterfly Stretch, Standing Forward Fold.
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How it’s gonna be when we all get the OK to come back to the gym (from Fight Gone Bad 2016)
This Friday: Trivia Night!
In an effort to keep our community connected, make some new friends and hang with old ones, we are hosting a TRIVIA NIGHT! This Friday, April 24 at 7pm we will run a friendly game of 80s trivia on Zoom.
The game will entail 4-5 rounds and involve all of your senses: Sounds! Music! Visuals! Best of all, you get to participate in a TEAM of five people, so don’t worry about your level of 80s trivia knowledge. The idea is to have fun while also raising funds! There is no cost to join, but participants are encouraged to give a small donation to Michelle Z.‘s organization Operation Feed, which supports healthcare workers in Brooklyn. See last week’s blog posts about Michelle’s organization to learn more. We’re planning on this event going anywhere from 60-90 minutes.
PLEASE RSVP BY THIS THURSDAY, APRIL 23 at 5PM. Let us know how many people in your household will be joining (i.e. “just me” or “me and my roommate”) so we can get evenly matched teams. Note: This is 80s trivia, so we encourage you to dress the part!
We will be limiting the number of people for this edition of Trivia Night so sign up ASAP. Reserve your spot HERE!
Question of the Day
What’s something you’ve been doing to chill out during quarantine?
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Pandemic Posters Through the Years The Atlantic
Why We Need “Sociable Distancing” Blue Zones