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
A1: Bench Press
A2: FFE Reverse Lunge
BP: Work up to a heavy but submax 8-10. Keep 2-3 reps in reserve
LG: Carry a KB or DB in the Goblet position. Use a 2-4″ elevation.
10 Cal Row
15 Push-Ups or Ring Push-Ups
Push-Ups: Scale by doing incline push-ups or scaling the volume to 10
CFSBK @ Home
2 – 3 Rounds:
6ea World’s Greatest Stretch
6 Yoga Push Ups
12 Good Mornings
A1. Squat Press Outs
4 x 6 – 8 Reps
A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each
A3. Windshield Wipers
4 x 12 – 15 Alt Reps
12 KB/DB Swings
12 Jumping Lunges
6 Push Ups
Fit55 @ Home
10 Alternating Stationary Lateral Lunges
10 Supine Leg Raises
5 Prone Cobras
4-5 sets each of:
1) 8e Goblet Reverse Lunges
2) 8e Overhead Presses
3) 16 Alternating Shoulder Taps
*Rest about :30-1:00 between exercises
12 Minutes of Continuous Effort:
6 No-Push Up Burpees
9e Single Arm Swings
Aim to work at a challenging pace with minimal transition time between exercises.
Spirit and Savannah taking on yesterday’s DB/JR AMRAPs
Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you!
Thursday 26th (T-gives)
8am Thanksgiving Yoga for Athletes is on!
6pm Pilates is cancelled
8am, 9am (Short Circuit), 10am, 11am, 12pm
730-9, 9-10:30, 10:30-12, 12-1:30
6 & 7am cancelled. Normal Schedule from 8am onward.
6-7:30am cancelled. Normal Schedule from 7:30am onward.