Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
STRENGTH
Option 1:
Strict Hand Stand Push-Up
7×3-5
Level 1: 1-2 abmats
Level 2: head to deck
Level 3: Deficit
Option 2:
Level 1: 7×3-5 Bench Piked HSPU
Level 2: 5×8-12 Dumbbell Z Presses
METCON
2 Rounds For Time:
Row 1000m
50 Wall Ball Shots
25 Kipping Pull-Ups
Notes:
Pull-Ups
25/15 Kipping Pull-Ups
20/10 Kipping
15/7 Strict/banded
25/15 Jumping pull-ups
CrossFit Group Class Programming Template
CFSBK @ Home
Workout of the Day
METCON
8:00 AMRAP
8ea DB Z Press
16 Sit Ups
Rest 4:00
8:00 AMRAP
4ea Single Arm DB/KB Thrusters
8ea Single Arm Renegade Rows
Rest 4:00
8:00 AMRAP
8 Air Squats
16 Mountain Climbers
*Count one foot for reps on the Mountain Climbers
Throooowback to us hosting the first ever CrossFit Level 1 Seminar in New York back in 2009
Check out the whole album from this day on our Flickr
The Stories of Those Who Lost Decades in the Closet NYT
A new photography exhibit invites viewers to contemplate the emotional toll of discrimination.