Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Kipping & Bar Muscle-Ups
5×5 Kip Swings
Option 1: Leg Assisted Kipping Bar Muscle-Ups
Option 2: Self Assisted or Banded Pull-Ups + Supports
21 Cal Row
9 Dumbbell Hang Cleans
Depending on your lower body soreness from prior workouts, if you would prefer to perform the cleans as power cleans you may. Try to go heavy on these
CFSBK @ Home
2 – 3 Rounds:
12 Alt Scorpion Stretch
12 Air Squats
6ea Side Plank Rotations
A1. Pistols or Goblet Kickstand Pistols
4 x 6 – 10 Reps Each
A2. Single Arm High Pull
4 x 10 – 12 Reps Each
A3. Russian Twists
4 x 12 – 14 Reps
6ea Single Arm Hang Squat Cleans
12 V Ups
A note from one of our CrossFit Teenagers
We recently asked one of our long time CrossFit Teens to tell us about their experience training at the gym for the past 4 years. We got this amazing write up below! Enjoy!
My name is Elijah, and I’m 14 years old. I was introduced to CrossFit by my dad about 6 years ago, and really have liked it ever since. When I started doing kids classes in 2014, I was 8 years old, and I remember how cool and grown-up it felt to be working out in an actual gym. And to my 3rd grade self, the gym had a very pirate-esque, heavy metal kind of vibe that made it all the more attractive. (I also got to go on my iPad after the kids class was over and I waited for my dad to finish working out, which was a plus.) CrossFit also appealed to me in a way that other kinds of exercise didn’t, at the time. Not only did it genuinely feel useful to real-life situations, but I discovered that it was a kind of activity that you could sort of start without any previous experience, unlike most sports.
Now, 6 years later, though the reasons have changed, my enthusiasm for the gym has only grown. For a few years, I did the pre-teens and then teens classes, and in early 2020 started doing PT with Lynsey. I’ve continued this throughout the pandemic – via facetime, of course, until September, when the gym reopened. In the early days of lockdown, training sessions with Lynsey brought some much needed order and routine when things felt totally out of control. It’s been great to be back in the gym these past few months, though, and continue working on certain movement patterns. I’ve come to appreciate the relatively linear and incredibly satisfying progress that comes with steady and focused training.
There are certainly numerous benefits to strength training at this age. Not only does it give me a solid foundation on which to build on as I get older, but it helps with other activities as well. There’s still a lot for me to learn and I’m really just getting started. But I look forward to continuing with it and making more progress. Huge thanks to Lynsey without whom none of this would have been possible!