Zoom recently instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK. Go HERE to see our full class schedule.
1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
6 each direction Scap/Shoulder CARS
10 Alternating Samson Lunges
A1) 3 x 5 Tempo Goblet Squats (4 seconds down, 3 seconds up)
A2) 3 x 6-12 each arm Standing Biceps Reverse Curls
9 Minute AMRAP:
16 Jumping Lunges
16 Alternating 1-Arm Gorilla Rows
8 V-Ups/Tuck Ups
Post work to comments.
55+FIT Gym-less WOD 4.8.20
10 Minute of Vigorous Walking
If you can go outside, do so. If doing this indoors set a timer for 10 minutes and perform 10 jumping jacks at the top of each minute while walking from room to room.
The rows and the wall slides in today’s strength work are a repeat from last Wednesday. Use today to get more comfortable with them OR make them more challenging if you can.
Beginning with a set of 2 reps of each exercise, add 2 reps per round for 10 minutes.
Post work to comments.
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News and Notes from CFSBK Members
Not surprisingly, CFSBKers are still doing amazing stuff. Here’s what you’ve been up to:
- CFSBKer and FDNY Battalion Chief Simon Ressner wrote a piece for ProPublica describing a recent 24-hour shift that started on April 3rd. The FDNY responds to over 300,000 medical calls a year and are one of the front lines in the Coronavirus pandemic. As a Battalion Chief, Simon needs to organize the response and resources of four engine companies and two ladder companies of the 57. Read about a day in Simon’s life HERE.
- A note from Stella Z.: “The New York Times crossword app has just published a set of 20 midi crosswords (9×9, so smaller than the daily crossword in the paper but bigger than a midi) that I wrote. Better yet, the theme of the set is fitness, so there will be a ton of inside references for CrossFitters! The pack is available for purchase through the app only (not on the Times puzzle website). I hope some CFSBKers will give it a try!”
- CFSBK resident philosopher Samir C. wrote a timely essay about how philosophy can ease anxiety.
- Coach David was recently quoted in a Zen Planner article about how small businesses are engaging members during the shutdown. Check it out!
Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
Today: Equipment Pickup from 12pm to 1pm
To date we’ve lent out equipment to over 180 members! But we know some of you missed the previous pickup windows, so we’re doing another one tomorrow (Wednesday the 8th) from 12-1pm. CFSBK members can pick up one dumbbell or kettlebell for free. We will have the doors propped open to make sure you don’t need to touch anything other than what you’re taking, and we ask that you wear gloves and a mask. We are not offering barbells, and equipment adoption is only open to CFSBK members.
Here’s what we have left as of Tuesday evening: 8kg and 32kg kettlebells, a few 20 lb. dumbbells, lots of lighter dumbbells, a couple of 50 lb. dumbbells, a bunch of dumbells over 50 lb., and a wide range of medicine balls.
Question of the Day
What have you started doing during shelter-in-place that you’d like to continue doing after its over.
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