CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
CrossFit Group Class Programming Template
5 Rounds for quality and load of:
Row 20 Cals
15 DB Bench Press
10 FFE Front Rack Reverse Lunges
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up.
Row: Keep these at ~85% RPE
BP: Should be challenging to hit 15 reps in one set.
LG: Taken out of rack, alternate legs for 10 total reps, increase weight per round if able.
10 Slow Rower Pike-Ups
10 DB Hammer Curls
CFSBK @ Home
20:00 EZ Pace
4ea KB/DB Windmills
16 Mountain Climbers
8 DB/KB Good Mornings
16 Forearm Plank Reaches
*Count one foot for 16 Reps on the Mountain Climbers
5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press
Coach Lynsey demonstrating today’s Rower Pike-Ups
CFSBK Diversity and Inclusion Intake Form
In case you missed it yesterday, we have a new CFSBK Diversity and Inclusion Intake Form for our current and former members. For a full explanation regarding this form, scroll down to see yesterday’s post to see the full write-up.
How we can Face the Future without Fear, Together: Rabbi Lord Jonathan Sacks TED
Samir Chopra says
Wow guys, the Diversity and Inclusion initiative is a great idea. For years, I thought about writing an essay called ‘Crossfitting While Brown’ – maybe I should get off my ass and write it.
Christine Williams says
I think that would be really cool Samir! Crossfit but also wellness, in general, has become a luxury sport for the dominant culture and the truth is we all need it to be whole beings. Take up space!
Kate F says
Yes would love to read it!
David Osorio says
Samir Chopra says
Right on. I’m on it! I’ll send it to David once I’m done.