CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
CrossFit
Workout of the Day
5 Rounds for time of:
48 Double Unders
18 Burpees
12 Back Squat
6 Push Press
Notes:
25:00 Cap. The barbell exercises are taken out of the rack and should be heavy enough that you want/need to perform them in two sets.
DU: 48DU/24DU/48 Alt2/96 Singles
BSQ: 1-2 sets
PP: 2 sets, same as BSQ weight. If overhead mobility prevents use of a a heavy barbell substitute 12 heavy DB Push Presses
CFSBK @ Home
Workout of the Day
8 Rounds on a continuous clock:
1:00 Alt Windmills
1:00 Forearm Plank
1:00 Air Squats
1:00 SA Push Presses
1:00 KB/DB Swings
Fit55 @ Home
Warm-Up
3 Rounds:
10 Alternating Standing Leg Up and Overs
5 Inchworms
5 Prone YTWs
Strength
4-5 sets each of:
1) 8 Goblet Box/Chair Squats
2) 10 Alternating Tall Plank Knee to Opposite Elbow
*Rest about :30-1:00 between exercises
METCON
15 Minutes of Continuous Effort:
10e Push Presses
20 Swings
30 Low Box Runners
*Aim to work at a moderate pace, resting only as needed between exercises.
How are we doing??
CFSBK has been reopened a few weeks now and we want to know how we’re doing! Our feedback form asks about our COVID protocols, class registration systems as well as programming and coaching. This is inclusive of all membership types. Please take a moment to contribute your thoughts!
Operation Backpack Update
Wow! We set a fundraising goal of $1,000 for Operation Backpack and the CFSBK community crushed it raising over double that at $2,186!! Thank you to everyone who contributed and made this crazy year a little better for children living in homeless and domestic violence shelters throughout the five boroughs of New York City. Thank you!!