Virtual Class Zoom Room
Locked & Loaded WOD 6.30.20
6 Prone Snow Angels
12 Alternating Prisoner Cossack Squats
A1) 3 x 5-10 reps each Single Arm Overhead Squat
A2) 3 x 5-15 reps each Single Arm High Pull
EMOM 20 Minutes:
1) 30 Jumping Jacks
2) :20 each Single Arm Kettlebell/Dumbbell Plank Isometric Hold
3) 15 Air Squats
4) 3 Wall Walks or 20 Pike Shoulder Taps
5) 8ea Side Jackknife
Post work to comments.
Bjorn B. and Lady Fox representing CFSBK at Sunday’s Queer Liberation March. In case you missed it, more photos from the day are up on our Flickr account!
Check Out Nora R.’s Podcast!
CFSBKer Nora Ritchie produces a podcast called Unladylike, and they recently did an episode on women and weightlifting that you might be interested in! Here’s the blurb:
“Weightlifting used to be boys-only exercise, but women are getting swole like never before. Cristen and Caroline find out why from competitive powerlifter Casey Johnston. Then Team USA weightlifter Mattie Rogers shares how she muscled her way to becoming one of the strongest—and most Instagram-famous—women in the sport.”
You can listen on Apple Podcast, Stitcher, or HERE.
A Virus Walks Into a Bar… NY Times
15 Lessons Learned from the Lockdown Breaking Muscle