CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
Workout of the Day
METCON
EMOM 10:00
20-35 Double Unders
5 Hang Power Cleans
Notes
Adjust the JR volume and weight on the bar such that you can be done in around :30-:45. Cleans should be unbroken and medium heavy
STRENGTH
A1: SA Bench Supported DB Row
4x 10-14e
A2: Seated Palloff Hold
4x :30e
A3: Seated DB Lateral Raises
4x 10-14
Notes
Work up to challenging loads toe the given rep ranges on all these movements. Try to move continuously through the circuit.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
:15 Prone W Hold
12 Alt Squat Thoracic Rotations
12 Good Mornings
Strength
A1. Yoyo Squats
4 x 6 – 8 Reps
A2. CrossBody RDL
4 x 8 – 10 Reps Each
A3. Reverse Crunches
4 x 12 – 15 Reps
*A3 Scaling Option: Supine Leg Raises
Conditioning
AMRAP 15:00
5ea Single Arm Hang Power Cleans
10 Alt Reverse Lunges
15 KB/DB Swings
Fit55 @ Home
Warm Up
3 Rounds
5e Standing Single Leg Hip Circles
5e Standing Single Leg Reaches
10 Alternating Shoulder Taps
Strength
4-5 sets each of:
1) 5-8e Suitacse Deadlifts
2) 5-8 Push Ups
*Rest :30-1:00 between exercises
Interval Conditioning
3 Rounds
:40 Tall Kneel to Standing
:20 Rest
:40 Mountain Climbers
:20 Rest
:40 Sit Ups
:20 Rest
Aim to move at a moderate pace throughout.
Lee Savage (actual last name) being an actual savage
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