CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Bench Press
5-5-5
Notes:
Try to go heavier than the Bench Press from 2.2.21
ASSISTANCE
4-5 Rounds for Quality and Load
8-12 RDLs
8-12 DB Incline Bench Presses
8-12 Supine Ring Rows
Notes:
Work up challenging loads/angle on all three movements.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Bird Dogs
6ea Cone Touches
6 Burpees
Strength
A1. Single Leg Ipsilateral RDL
4 x 8 – 10 Reps Each
A2. Half Kneeling Single Arm Press
4 x 10- 12 Reps
A3. Wall Press Deadbugs
4 x 12 – 14 Reps
Conditioning
Tabata Mash Up
16 Rounds of :20 Work/:10 Rest
Alternate rounds between:
Push Ups
KB/DB Swings
Melissa K (right) recently got not only her first.. but first 45 kipping pull-ups last week!
A note from Mel: It’s Crazy cool! I could never do them before and then something clicked. Thanks to Whit and Ro for the great coaching! Whitney has been working with me on the skill Wednesdays this cycle and Ro helped me build the requisite strength in AGS. I’m so grateful for CFSBK, Going to this gym has changed my life. Jen feels the same way, We have been together for 16 years and I didn’t think we could be any closer but the gym has somehow done that as well because we share a love for it and go to all the same classes.
Ahhh CONGRATS Melissa!!! That is awesome!!
YAY MELISSA!!! I’ve seen you working so hard on that pulling strength!! Way to go!
Wahoo!!!! Yay Melissa!!!!!
Congratulations!! So awesome. Feel like I was there for your first AGS cycle–my 7th? 🙂 Can’t wait to come back and attempt the same.
Very very cool. Glad to see you and Jen are doing well.
Yeah Melissa!!!! Awesome work!
Heck yeah, Mel!