CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 8am
Morning Mindfulness: 9am
Note that @ Home classes are one hour later today.
Today’s Programming
STRENGTH
EMOM 15:00
1 Power Clean + 1 Hang Power Clean
Notes:
Work up to a heavy single on the complex. If you’re not coming tomorrow perform the second rep as a squat clean.
ASSISTANCE
15:00 @ Aerobic Pace
1:00 Single Unders/jump rope practice
10e SA Landmine Row
15 Weighted anchored Sit-Ups
Notes:
JR: Use this as an opportunity to work your efficiency on the rope.
LMR: Lower Lat bias
SU: Try to maintain back extension and don’t rest on the floor at the bottom of each rep
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6ea Single Arm High Pulls
12 Alt Plank Toe Touches
Strength
A1. SA Bent Over DB/KB Row w/Supination
4 x 8 – 10 Reps Each
A2. 1:00 Tall Plank into AMRAP Push Ups (-2)
4 Sets
*No rest between the plank and the push ups. At the 1:00 mark go immediately in to the push ups, but save a couple of reps in the tank!
Conditioning
15:00 @ Aerobic Pace
10ea Single Arm Hang Muscle Clean
15 Weighted Anchored Sit-Ups
10ea KB/DB Swings
15 Flutter Kicks
*Count one foot for 15 Reps on the flutter kicks
Robyn and Amy during Sunday’s partner workout
New Strength Cycles with Coach Jeremy
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
AM Session: Monday Jan 4th – Friday Feb 26th (4 slots left!)
AM cycle meets M/W/F at 11AM
PM Session: Monday Jan 4th – Friday Feb 26th (SOLD OUT)
B Cycle meets M/W/F at 7:30PM
Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us
This Year, Try Downsizing Your Resolutions The New York Times
Oh god, if today’s workout is a nice chill NFT dealio, that means tomorrow is going to kill us, right?
This month marks my 10 year anniversary at CFSBK. Gonna get schmoopy for a minute: This place really has changed my identity. I walked in in January 2011 as a marathon runner who had heard good things about CrossFit and wanted to give it a try. I was skinny and weak and despite having run 4 marathons at that point still carried a self-image of being the awkward kid who was picked last for every team.
I’m still awkward, but now I’m strong and I think of being strong and an athlete as part of my identity. There were a lot of steps on the way there — I will never forget giving DO the finger several times during a workout in which he made me do full burpees for the first time. But I’m genuinely a different and better human because CFSBK exists.
Here’s to 10 more years!
Hell ya, Stella!!! Wow ten years, always love to hear it when people cross that mark. Youre still giving me the finger all the years later! XOXO