CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
CrossFit
STRENGTH
3+ Sets / 15:00
8e Windmill
16e DB or KB Bent Over Rows (bench supported)
METCON
With a running clock:
30 Cal Air Bike
30 Kettlebell Swings
30 Cal Air Bike
Rest 3:00
25 Cal Air Bike
25 Kettlebell Swings
25 Cal Air Bike
Rest 3:00
20 Cal Air Bike
20 Kettlebell Swings
20 Cal Air Bike
Notes:
AB: Go hard on these, increase intensity per round. Sub the same cals on the rower.
KB: Choose a challenging weight and see if you can go unbroken
CFSBK @ Home
Workout of the Day
For Time:
10 Alt DB/B Snatches
15 Lateral Burpees Over DB
20 Alt DB/B Snatches
15 Lateral Burpees Over DB
30 Alt DB/B Snatches
15 Lateral Burpees Over DB
40 Alt DB/B Snatches
15 Lateral Burpees Over DB
50 Alt DB/B Snatches
15 Lateral Burpees Over DB
Notes:
Time cap is 20:00
This workout is an @ Home take on CrossFit Games workout 17.1
Fit55 @ Home
Warm-Up
3 Rounds:
5e Single Leg Reaches
10 Alternating Bear Plank Shoulder Taps
10 Alternating Seated Single Leg Lift Offs
Strength
4-5 sets each of:
1) 8e Ground to Overhead
2) 8 Sit Up to Hips Up
3)8 Seated Knees to Chest
*Rest about :30-1:00 between exercises
Interval Conditioning Circuit
4 Rounds:
1:00 Alternating Arm Gorilla Rows
1:00 No Push Up Burpees
1:00 Rest
Aim to work continuously at a challenging pace on the work stations.
Adam N on yesterday’s EMOM.
Added Times:
Next week we are adding additional 6:30pm training slots on Mondays and Wednesdays in 608! We will be gradually adding more and more training availability as we open up to more members.
Pushups for RBG https://twitter.com/edokeefe/status/1309505066139881484 😭❤️
Offenses against taste and morals, which are bad enough in a private citizen, are infinitely worse if made into instruments for debauching the community through a newspaper.This is simply one of the best rap songs in history.Census block resolution data.We suggest also to take a look at Rock Art in the Alps page.Nationals activate All-Star Doolittle from DL. https://barrisoneeleni.etherexthazecuhawdotibantiobe.co And so much good music has been associated with new wave that it is a very important part of contemporary music history.Tightly tuned snare drums and snappy bass drums with a lot of emphasis on the hi-hat; usually.Friday, August 2, 2013.Q The calculator doesn t give an option that reflects my personal situation.Live in Paris is the first official record of Sleater-Kinney s famously blistering stage performance.