CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
CrossFit
STRENGTH
Back Squat
3×5
Notes:
Work up to 3 heavy sets of 5. Loading can be across or progressive.
METCON
2 Cycles of:
AMRAP 4:00
6 Strict HSPU or 8 Shoulder Presses
12 Goblet Squats
Rest 1:00
AMRAP 4:00
Row 10 Cals
30 Double Unders
Rest 1:00
Notes:
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 8 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders
CFSBK @ Home
Warm – Up
2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/Wood Chop
6 Squat Jumps
Strength
A1. 1 x Goblet Squat @2221+ 2 x ALT Reverse Lunges
3 x 5 – 15 Reps Each
A2. Push-Ups
3 x 5 – 15 Reps Each
*For A1: 1 Rep = 1 Squat and 2 Lunges
Metcon
2 Cycles of:
AMRAP 4:00
6 Kipping HSPU or 8 (4ea) DB/KB Push Presses
12 Air Squats
Rest 1:00
AMRAP 4:00
20 Mountain Climbers
5 Candlesticks or 10 Sit Ups
Rest 1:00
[2018] Pierre and Allie with some synchro goblet squats
New 7am CrossFit Sessions Available
Starting this Wednesday, we have added 3 new 7am CrossFit sessions in 608 on Monday’s, Wednesdays and Fridays. This will add 15 more weekly slots available to the popular hour. Are you having a hard time booking any other session times? Let us know in the comments.
Thank you DO! By 7:54 AM I was already locked out of class at 597 for next week so I’m so glad there will be 7 AMers at 608!
Hey old timers, Billy Keefe here, popped in for some at home workout inspiration today from smokey San Francisco. Haven’t done mountain climbers in a long while, found myself pleasantly gassed by them. Hope everyone is doing well back in BK.
Hey billy great to hear from you!! Thanks for “dropping by”☺️
when you see the workout and so badly want to do it but you signed up for tomorrow.
::Feels bad::