Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
METCON
AMRAP 16:00
16 Cal Bike
12 Box Jumps
8 Push Presses
Notes
Push Presses taken out of rack. Choose a heavy load that you can complete each round in 1-2 sets.
ASSISTANCE
3-4 Sets of:
12 Alternating Reverse Barbell Lunges
1:30 Plank
Notes
Choose a load that will challenge you but allow you to perform the lunges unbroken with perfect form. Aim to do the planks without resting. If you’re coming back on Monday to squat pause 3s go a little easier on the lunges today.
CrossFit Group Class Programming Template
CFSBK @ Home
Workout of the Day
5 Rounds of :30 Work/:30 Rest (35:00)
1. Goblet Squats
2. (:15ea) Single Arm Push Presses (or HSPU)
3. Gate Swings
4. Plank
5. Goblet Reverse Lunges
6. Up & Over Abs
7. Jumping Jacks
Join us for our first pay what you can (even if it’s just a smile) BIPOC centered yoga class. Classes will be held every Saturday at 10:30am starting February 6th.
Description
This is a chance to share in community, engage in solidarity, healing, and build a deeper embodiment of one’s true self for liberation and autonomy on this life journey. Take up space!
Each class starts with a group check-in and is followed by a gratitude-filled loving-kindness meditation. This allows us to release and surrender to what is, quiet the mind and usher us into the energy of wholeness and receptivity. From our meditation, we will begin our yoga asana practice.
The first half of our yoga asana practice will be restorative Yin poses that are held anywhere from 2-5 min. These deep holds provide us space within and without to discern what is needed in our life, and what’s trying to emerge. The longer holds also allow us to do deep work on the connective tissues (fascia, tendons, ligaments) and meridians (energy channels) bringing balance to our organs.
The second half of class is dedicated to Yang sequencing where we will pick up speed and build heat. The dynamic postures synchronized with the breath will help us burn away anything that no longer serves us while building strength and stamina.
After Savasana space will be held for anyone that wants to engage in a group discussion.
Yoga means “union” in Sanskrit and can manifest in many forms. However, classically, it is an ancient Indian philosophy that goes beyond just physical postures. The 8 limb path of Yoga provides guidelines on how to live a more balanced, conscious life. It is our hope that each class can provide more insight into this beautiful philosophy so that you may begin to find harmony in your life.
Schedule
Saturdays at 10:30 am starting 2/6/21
Time Lenth
75 min
Who is this class for?
Literally any melanated body. (Black, Indigenous, People of Color) from newbie to the advanced yogi practitioner. A place for any person of color who wishes to improve their mental, physical, and emotional well-being.
Fragrances Use
Lavender and Eucalyptus essential oils will be used as aromatherapy. If you have any allergies please let Christine know and arrangements can be made in future classes.
Email: christinesheilawilliams@gmail.com
About the Instructor
Christine began her yoga journey as an undergrad at a performing arts conservatory. It was a required class for all acting majors and Christine hated every minute of it. Sitting with her insecurities and constantly being confronted by her limitations was annoying but also very necessary for personal growth. However, when she graduated college the habit stopped.
It wasn’t until a traumatic event in 2018 that she decided to turn to yoga once again and found a love for the grounding practice. She became more attuned to the present moment and developed a more accepting, loving embrace for every moment she found herself in, which led to a healthier more balanced sense of self. When Quarantina’s 2020 reign hit, Christine found herself at square one. The negative habits and narratives she thought she had released years ago popped up seemingly overnight which led her to complete a 200hr Yoga Alliance Approved Teacher Training. The training allowed her to really explore her shadow self and to pivot towards a higher form of self-love. Christine routinely incorporates yoga and meditation into kickbacks with friends and it has made the bonds much stronger. Yoga asanas and meditation really can provide that thing you’re looking for beloved, and she wants you to experience it for yourself! It’s Christine’s intention to serve anyone seeking a healing space to be seen, and supported on their journey of growth. Take up space sis!
Price
Suggested price:$30/ Admission price: pay what you can $0-30
Sign Up!
Wow this is an exciting development! Thanks you cfsbk and Christine! 🙏🏼