WOD 6.22.20

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.22.20

Warm Up
Wrist CARs
Shoulder CARs
Cat Cow
Inchworms w/Shoulder Taps

Conditioning
Every Minute on the Minute x 20:
1) 8 x Single Leg Romanian Deadlifts (Right)
2) :15ea Single-Arm Forearm Plank
3) 8 x Single Leg Romanian Deadlifts (Left)
4) 4 – 8 Yoga Push-Ups
5) 20 Russian Twists

Strength
Superset: 
A1) 3 x 8-10 reps each Single-Arm Suitcase Deadlift
A2) 3 x 8-10 reps each Single-Arm Bent Over Row
A3) 3 x 8-10 reps each Diamond Push-Ups

Knee and partial range-of-motion on the Diamond Push-Ups is fine. 

Post work to comments.

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FIT 55+ At Home WOD 6.22.20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Static Supported Lateral Lunges
10 Scaption Raises
5e Side Plank-Ups

Strength
4-5 Sets (each): 
8-10 Goblet Squats @3331
8-10e Half Kneeling or Seated Press

Conditioning
16 Minutes of Continuous Effort: 
16 Sit-Ups
8 Push-Ups
4 Bodyweight Get-Ups

Aim to move consistently at moderate effort the entire time, breaking only as needed. Alternate sides on the get ups as able.

Post work to comments.

Join Stella this Thursday for a workout of the mind

This Thursday at 7:30pm: CFSBK Trivia Night!

We’re hosting another Zoom Trivia Night this Thursday, June 25th at 7:30pm! Our own Crossword Wizard, Stella Z. has curated a list of challenging questions to strain your brains! Sign-up via this link and you’ll be added to a team (or sign up with a team, up to you).

More info about Stella:

• Currently ranked #4 in the country at the American Crossword Puzzle Tournament; ranked in the top 10 eight times
• She make crosswords too, and her latest appeared in the New York Times on Saturday, June 20
• Three-time TV game show competitor (Jeopardy, 2006; Million Second Quiz, 2013; Mental Samurai, 2019)
• When we’re not ravaged by a global pandemic, she hosts trivia twice a month at 68 Jay Street Bar.
• You can solve her puzzles for free at ToughAsNails.net (warning: the ones she put there are very hard!)

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