CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
25:00 For Load and Quality
2:00 row or bike
14-18 DB Bench Press
16 total FFE reverse lunges
Challenge yourself on the Bench Press and Lunges. Bench Press should come within 1-2 reps of failure as long as your technique is consistent. Lunges should be taxing, but you won’t come anywhere near what feels like failure. Use the row/bike to keep your heart rate up but stay ar an aerobic pace.
Perform 8 rounds (:20 on / :10 off) of burpees for max reps. The entire workout will take 3:50.
CrossFit Group Class Programming Template
Casey making 275 look like warm-up weight
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 (3 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.