Thursday 12.17.20

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

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Workout of the Day

STRENGTH

A1: Deadlift
5-5-5

A2: Single Leg Calve Raises
3×12-16e

Notes
DL: Work up to a challenging but submax set of 5 deadlifts. These are dead start pulls, no touch and go reps.
CR: Perform one set of 20 reps with both legs the move onto single legs sets. Hold the top and the bottom of each rep for a one count and control the tempo. Hold a DB or KB in one arm to load above BW.

METCON

EMOM 15:00
A: 10-20 Cal Row
B: 10 Strict Ring Dips
C: :45 Plank

Notes
ROW: Choose a rep range that allows you to finish in around :45-:60
RD: 10 Strict / 10 Self Supported / 15 Bench Dips

CrossFit Group Class Programming Template

CHIPS Canned Food Drive

CFSBK is collecting canned foods to help stock our local food pantry and soup kitchen. CHIPS helps feed our neighborhood community by serving hot meals to as many as 350 people on a daily basis, handing out pantry items, and providing shelter for homeless young mothers and their infants. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

We will collect items in the large bin under the TV to the left as you enter the gym from now until Wednesday, December 23rd. Please bring in any and all non-expired items that you would like to donate!

If you would like to see other ways to help the staff at CHIPS, click HERE

Snow Notice

We plan on offering our normal schedule today, despite the snow storm. If anything changes everyone RSVP’d would get contacted directly. Note that we will be keeping the doors closed in both gyms to prevent the snow from coming in. Our HEPA filters will be as always cleaning the air in the gym. Be safe out there!

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Rhythmic Exercises (1950)