Monday 2.15.21 Presidents Day

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

STRENGTH

Back Squat
5-5-5

Notes:
Try to go heavier than the pause 5’s we did on 1/25. See if you can potentially match the pause threes from 2/1.

METCON

14:00 AMRAP
14 Cal Row
7 SA DB Hang Power Cleans
7 SA DB OH Reverse Lunges
7 SA DB Hang Power Cleans
7 SA DB OH Reverse Lunges

Notes:
Challenge yourself on the Dumbbell weight today. If overhead mobility prevents you from going heavy on the lunge perform the carry as a front rack. (+/50/40/35/25/20/-)

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
8 Bootstraps
:20ea Side Plank
8 Alt Table Inside Outs

Strength

A1. 1 Arm Waiter Squat
4 x 8 – 10 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Half Kneeling Low to High Chop
4 x 10 – 12 Reps Each

Conditioning

3 – 5 Rounds of:
60 Jumping Jacks
8ea SA DB Hang Squat Cleans
16 Sit Ups
16 Alt Goblet Reverse Lunges

As we continue to grow and adapt during these times of transition we’ve seen how crucial community is. In an effort to allow individuals who may not have the financial means to pay for our memberships, we are excited to announce sliding scale scholarships for those in need. It is our intention to not only provide service to anyone dedicated to their health journey but to also provide them with the group support they may need during a time of social distancing and isolation.

For every 35 group class members we have, one sliding scale scholarship will be provided for an individual in need. If you are currently unable to purchase a membership at our current rate but would like to participate in group classes we encourage you to apply. If you feel you are currently unable to provide even partial payment for our membership please specify when submitting your application. Please note we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers, Armed Services, and Essential Workers. If you fall into the categories listed above please let us know in the intake form below. Applications will be assessed on a case by case basis. You will receive an email within two weeks of your application, notifying you whether or not you have been approved for assistance and the length of your scholarship.
Requirements

All applicants must fill out the form in full below

Individuals who receive the scholarship must attend classes no less than 6 times per month to keep their membership in good standing.

Apply here!

Special Olympics athlete finds CrossFit family in Hattiesburg