Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am (Near the Band shell) This class works the same as your virtual classes and will not deduct from your weekly visits.
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
CrossFit
C Day: Clean & Jerks / Squats / Overhead Strength
STRENGTH
Clean & Jerk
1-1-1-1-1
Notes:
Work up to a heavy single Clean and Jerk. Not necessarily a 1RM but above what you’ll be doing for the cleans in the AMRAP.
METCON
20:00 AMRAP
5 Cleans
10 Strict HSPUs or Shoulder Presses
50 Double Unders
Notes:
Aim for about 5 Rounds.
CLN: These are full cleans, not power and should be too heavy to touch and go.
HSPU: 10 HSPU / 1-2 Abmats / Box Piked
Shoulder Press: Use a barbell taken out of a rack. The weight should be something you can consistently do the 10 reps in 1-3 sets.
DU: 50 DU / 30 DU / 50 Alt 2 / 75 Singles
Stephanie channeling her inner demon’s for the Devil’s Press
Help it seems Zoom is down for Pilates. Frank got frozen and now he’s gone! Frank let it go and come back!
Sorry about that! Frank had an internet issue but I believe he followed up with everyone directly!