CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
High Hang Muscle Snatch
High Hang Power Snatch
This is our first time snatching since reopening! Go light on weight and use it more as a technique and position day than anything else.
50-40-30-20-10 Reps for time of:
Move quickly and use a medium/light kettlebell that will allow you to move unbroken through most or all of your sets. Scale the Jump Rope to Alt2 or double volume single unders.
CrossFit Group Class Programming Template
CFSBK @ Home
20:00 EZ Pace
1:00 Low Box Runners or Jump Rope
6 – 8ea Half Kneeling Windmills
20 KB/DB Swings
15 Weighted Sit Ups
3 – 5 Sets Each Side:
6 Single Arm DB Hang Snatch
+ 6 Single Arm Hang Clean + Press
+ 6 Offset Reverse Lunge
+ 6 Single Arm Bent Over Row
Coach David talking about the importance of your mindset, set up process and intention of speed when pulling heavy singles.
Rent Michelle B’s Hudson Valley Home
CFSBKer Michelle B is offering her upstate rental house at a friends and family rate for fellow gym members if anyone is interested. You can see the Vrbo listing here, however contact her directly at michellekb71 @ gmail.com to book!!
We’re not dead. Are Gyms Dead? Why Home Workouts Are Here to Stay WSJ (requires subscription)