WOD 6.3.20

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 6.3.20

Warm Up
6ea Worlds Greatest Stretch
:15ea Single Leg Flamingo Hold
6 Scap Push-Ups

Strength
Superset:
A1) 3 x 6-8 each side Goblet Reverse Lunge to Knee Lift
A2) 3 x 6-8 each side Single-Arm Dumbbell Floor Press (or Push-Ups)

Conditioning
15 Minute AMRAP:
40 Sit-Ups
30 Mountain Climbers
20 Alternating Prisoner Lunges
10 Push-Ups

Post work to comments.

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FIT 55+ At Home WOD 6.3.20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Wide Stance Toe Touches
:20e Single Leg Balance
10e Side Plank-Ups

Strength
4-5 Sets (each):
8 Sumo Deadlifts
8e Single-Arm Bent Over Rows

Conditioning 
Cycle through 5 rounds of the circuit, working at a fast pace:
:30 Work / :30 Rest
1) No Push Up Burpees
2) Jumping Jacks
3) Sit-Ups

Post work to comments.

 

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A special message from CFSBK management

The Week Ahead at CFSBK

As always we have a full schedule of classes for you this week! Here’s what’s up for the rest of this week:

Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded

Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded

Saturday
10am Locked & Loaded

Sunday
10am Active Recovery

If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page! 

Jump Rope Coaching with Coach Lynsey

Are you struggling with Double-Unders? Do you want to learn new jump rope skills? Or do you just want to perfect your technique? Coach Lynsey is offering 30 minute one- on- one Zoom jump rope coaching sessions tailored to your needs. For most of us, jump rope is both frustrating and rewarding in the context of workouts, but while it can be challenging, it’s fun and a great way to train your cardiovascular system! So, whether you’re looking to learn the basics of Jump Rope, improve your capacity in workouts, or add new skills to your repertoire, this additional training opportunity could be for you.

Pricing

One 30-Minute Zoom Session: $55.

(Note that we want this programming to be accessible for all, so if you’re keen to sign up, but facing financial hardship – please reach out to Lynsey!)

Email Coach Lynsey at Lynsey.Roddam@gmail.com to sign up! 

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Creatine, Not Just for Men or Muscle Breaking Muscle
Soy Marinated Eggs, Bok Choy & Avocado CrossFit (video)