Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
Teens&PreTeens: 4:30pm
Warm Up
6ea DB Powell Raise
12 Alt Cossack Squats
20 High Knees
Strength:
A1. Front Foot Elevated Reverse Lunge
3 x 5 – 15 Reps Each
A2. Hollow Body Single Arm Floor Press
3 x 5 – 15 Reps Each
21 – 15 – 9 reps for time of:
DB/KB Goblet Squats
Burpees Over DB/KB
Sit-Ups
FIT 55+ At Home WOD 7/8/20
Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
6e Hip Circles
6e Standing Lateral Bends with OH Reach
6 Crawl Steps Forward and Backward
6 Reverse Crunches
Strength Whiteboard Explanation
4-5 sets of each
8 Suitcase Deadlifts
8e Single Arm High Pulls
Ideally you’ll use the same load in each hand for the deadlifts, 2 full water jugs for example. If you don’t have 2 objects of the same weight then switch them half way through each set.
Conditioning Whiteboard Explanation
Tabata Intervals 3 Ways
1) Tote Swings
Rest 2:00
2) Mountain Climbers
Rest 2:00
3) Low Box Runners
*One full Tabata = 8 rounds of :20 work and :10 rest*
You’ll perform a full Tabata of the swings, rest 2 minutes before the mountain climbers, then rest 2 minutes before finishing with the low box runners. Below are a few options with music that also count the times for you! You can find plenty more on YouTube and also on Spotify
On YouTube: Rocky Theme Tabata Uptown Funk Tabata Africa Tabata
Welcome Cheryl C!
Transferring to a new gym can be a dizzying process. Leaving your prior community of friends and coaches and plunging into a new environment where everything is a little (or a lot) different can be jarring. Transferring during a pandemic is doubly so! So with that in mind we wanted to welcome someone new who you may have seen in our zoom classes the past couple weeks. Cheryl C recently moved to Brooklyn and started taking our CFSBK @ Home classes. We reached out to Cheryl to learn a little more about her background and extend a proper welcome!
From Cheryl:
I started CrossFit in March 2011 at Foundation CrossFit in Seattle, WA. I saw some people running around the block with medicine balls, so I followed them, to find myself walking down a driveway and meeting the coach. Next thing I know, I’m signing up for classes! Fast forward two years, and I decided to get my L1 and began coaching. I also loved judging local competitions and meeting fellow CrossFit athletes in the Seattle area… which is how I ended up meeting my wife (and our chihuahua)!
We moved from Seattle to NYC in 2017, and joined CrossFit NYC. Then we moved to Harlem, and I joined CrossFit Concrete Jungle. And then, in late April (mid-pandemic) we moved to Brooklyn, and I’m excited to be here. CFSBK has been so welcoming already and I’ve only taken a few virtual classes! Thank you for that and I can’t wait to see your smiling (and sweaty) faces on my laptop screen this evening. I will typically be attending the 6pm Zoom classes, so see you there!
I’m the one in the middle, front row in the pink top! You can find me on IG @cheryl.cballs 🙂
__________________
History of the entire world, I guess
Coop says
Hey Cheryl — welcome to Brooklyn and welcome to CFSBK! Speaking from experience, I think you’re really going to enjoy this community 🙂
Stella says
Hi Cheryl! Nice to virtually meet you! It’s good to know that the SBK community is still growing despite Miss ‘Rona and we’re glad to have you.
Lynsey coached 7 AM, which was a nice surprise. I missed that Yorkshire accent. Although I am embarrassed to admit that I have not been doing the floor press from a hollow body position at all. When I try to do that with the 40# DB I flop around like a fish on the beach. It’s not cute.
Charles Smith says
Cheryl- welcome! you’ll love it here