Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Today’s Programming:
CrossFit
A Day: Squats / Overhead / Double Unders
Strength
EMOM 15:00
A: 2 Pause Back Squats
B: 8-12 1/2 kneeling Arnold Presses
C: Rest
Notes:
Work up to a challenging pause double on the Back Squat. Leave about 2 reps in reserve.
Alternate legs on the 1/2 kneeling presses per set.
MetCon
18:00 Circuit / 4+ sets:
50 Double Unders
12 Alternating Reverse Barbell Lunges
12 Lying DB Triceps Extensions
Notes:
If you don’t have Double Unders, today is your day to practice! Instead of subbing single unders or alternating 2 steps, take about :90 to work on the skill.
CFSBK @ Home
Warm-Up
3 – 4 Rounds:
6ea WGS
6ea Side Plank Rotations
12 Alt Downward Dog Calf Marches
12 Air Squats
METCON
4 rounds, 1 min per station, of:
A: Single Arm Dumbbell Overhead Reverse Lunge
B: Low Box Runners
C: Russian Twists
D: Gate Swings
E: Rest 1 min
Notes:
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min. The clock does not stop or reset between stations.
Coach Lauren S working with Neil on the Assault Bike
Personal Training @ CFSBK
Privates are individualized training sessions designed to address your specific needs and goals. Your coach will work with you to establish a training program to achieve those goals all while keeping you accountable and making sure your form is perfect. We also offer semi-private and small-group training.
To get started with personal training, please contact us with your availability and goals today! Returning clients can purchase packages and sessions in our online store.