Virtual Class Zoom Room
CFSBK @ Home: 7am, 12pm & 6pm
6ea DB Powell Raise
12 Alt Cossack Squats
20 High Knees
21 – 15 – 9 reps for time of:
DB/KB Goblet Squats
Burpees Over DB/KB
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
2) Mountain Climbers
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
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!
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