Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
STRENGTH
Front Squat
5-5-5
Notes:
Work up to a heavy 5 on the Front Squat. These should be around 80-85% of your heavy single FSQ.
CONDITIONING
AMRAP 16:00
8 Shoulder Presses
16 Kettlebell Swings
32 Double Unders
Notes
Compare to 11.16 and 9.3 (today’s workout is 2:00 longer)
SP: Strict, taken out of rack. Choose a load where you can do the early sets unbroken but may need to break it into two sets as you fatigue.
KB: All sets should be unbroken
DU: 32DU/16DU/32Alt2/64 Singles
CrossFit Group Class Programming Template
CFSBK @ Home
Workout of the Day
Tabata 1: Mountain Climbers
Rest 1 min
Tabata 2: Air Squats
Rest 1 min
Tabata 3: Single Arm Z Press (alternate arms each round)
Rest 1 min
Tabata 4: Hollow Rocks
Rest 1 min
Tabata 5: Jumping Jacks
Rest 1 min
Tabata 6: Side Plank (alternate sides each round)
Rest 1 min
Tabata 7: Single Arm DB/KB Thrusters (alternate sides each round)
Azam with an effective back rack for weighted DB step-ups
Sign up for Anti-Gravity Strength!
It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 11/9. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve pull-ups, handstand push-ups-ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips and overall strength balance. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills and overall stability. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.
SCHEDULE
1/18/2021- 3/12/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm
COST AND ELIGIBILITY
We have moved to a semi-private format of only 5 people per class. That means more 1 on 1 time with the coach! The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.
WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!