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
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STRENGTH
A1: Front Rack Step-Up
8-8-8-8-8
A2: Ring Push-Up or Push-Up
3↓-2-1↑-2 Tempo
5×8-16
Notes:
SU: Perform all 8 reps on one side, rest momentarily and then switch legs.
RPU: The buy in for doing ring push-ups would be being able to do around 15-20 strict push-ups unbroken. If strict push-ups are difficult for you modify by doing an incline push-up on your rack. The bottom should be an active hold without the weight of your chest resting on the bar or floor.
METCON
3 Rounds for time:
45 Double Unders
21 Box Jumps
15 Wall Ball Shots
9 Burpees
Notes:
DU: 45 DU / 21 DU / 45 Alt 2 / 90 Singles
WB: Should take you 1-2 sets to complete
CASH OUT
3 Rounds:
20 Russian Twists
20 Banded Triceps Extensions
Notes
Use the same medicine ball from wall ball on your Russian Twists.
Move at a controlled tempo and pause at the end range or each rep.
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6ea Single Arm High Pulls
12 Alt Plank Toe Touches
Conditioning
3 – 5 Rounds (20:00 Max)
3 – 5ea Turkish Get Ups
10 NP Burpees
10 Alt Goblet Kneeling to Stand
10ea Side Plank Clamshells
Strength
A1. SA Bent Over DB/KB Row w/Supination
4 x 8 – 10 Reps Each
A2. 1:00 Tall Plank into AMRAP Push Ups (-2)
4 Sets
Notes:
No rest between the plank and the push ups. At the 1:00 mark go immediately in to the push ups, but save a couple of reps in the tank!
Fit55 @ Home
Coming Soon!
Today’s the day. Good Luck America.
The return of AGS!
It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 11/9. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve pull-ups, handstand push-ups-ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips and overall strength balance. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills and overall stability. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.
SCHEDULE
11/9/2020- 1/9/2021 (extended to allow for holidays)
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm
COST AND ELIGIBILITY
We are moving to a semi-private format of only 4 people per class. That means more 1 on 1 time with the coach! The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.
WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!