CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Shoulder Press
5-5-5
Notes:
Perform three progressive or across sets of a shoulder press. With the exception of the first rep, try to not pause at the bottom of each rep. Instead use your lockout overhead for a pause if you need it. Try to go heavier than 1.26.21
METCON
AMRAP 15:00
15 Calorie Bike
10 Deadlifts
15 DB Push Press
Notes:
Bike: 15 cal / 10 cal / 20 cal Row / 15 cal Row
DL: Choose a medium/heavy weight that you could do each round in 1-2 sets. (225/185/155/135/95/…)
PP: Choose a medium/heavy weight that you could do each round in 1-2 sets. (+/35/30/25/20/…)
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
10 Alt Scorpion Stretches
20 Quadruped Shoulder Taps
10 NP Burpees
Strength
A1. Single Leg Crossbody RDL
4 x 8 – 10 Reps Each
A2. Single Arm Press
4 x 10- 12 Reps Each
A3. Body Saw Plank
4 x 12 – 14 Reps
Conditioning
AMRAP 12:00
8ea Single Arm Sumo Deadlift High Pulls
8ea Single Arm Push Presses
16 Mountain Climbers
Notes:
Count one foot for reps on the mountain climbers
Last year we purchased this awesome print at the Gowanus Souvenir Shop showcasing a view of Gowanus before they took down the Kentile Floors sign and put up Whole Foods. Turns out, the artist ended up being our own Michelle Zassenhaus! Check out a bklyner article about this project here and her full website here. Support your local artists!!
Aww thank yewww!!!! 🙂
I was staring at this photo yesterday, taking in the urban beauty (and lamenting some of the changes to the ‘hood). I didn’t know the artist was in class with me. How cool!