CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Touch & Go Deadlift
Work up to a heavy set of touch and go deadlifts. Only perform what you would consider 3 solid work sets.
Run 1 Mile
then AMRAP the remaining time:
10 Devil’s Presses
15 Kipping Pull-Ups
20 Anchored Sit-Ups
Run: 1 Mile= 3 laps around the block. This should take no more than around 10:00. Scale to 2 laps if needed. Row scale is 2K or 1500m
KPU: 15 Jumping Pull-Ups / 8 Strict or Banded
Sit-Ups: Use your DP DBs for anchors.
Oriana on the Air bike
The mission of the CrossFit Scholarship Program is to spark meaningful changes in underrepresented and underserved communities by providing foundational health and fitness education through free access to the CrossFit Level 1 Certificate Course.
The third instantiation of the program took place at CrossFit Music City in Nashville, Tennessee, from Sept. 26-27, 2020, and was held in conjunction with Steve’s Club, a national nonprofit organization that brings fitness, nutrition, and mentorship to at-risk and underserved youth.
CrossFit Seminar Staff member Larry Thomas (CF-L3), who was part of the teaching team at the event, shares updates on the program’s first cohort from Atlanta, Georgia, and reflects on what makes the program special.
“We have such a great system in place to build these relationships,” Thomas says. Participants are “now starting to see, through the relationships with us, that there’s an opportunity for them to potentially grow,” he adds, noting how the program increases awareness of career options, such as coaching and business ownership.
A few participants in the course share what they learned and why it is meaningful to them, and CrossFit Seminar Staff members describe the role CrossFit has played in their lives.