CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
SKILL/STRENGTH
EMOM 15:00
Power Snatch
+
OHS
Notes:
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the power version from the floor. If you’re still having troube with the movement or havent made it to many of the prior exposures, work with the coach to regress to a simpler variation, like the hang power snatch + OHS.
ASSISTANCE
15-20:00 for Quality
2:00 Row
10e 1/2 Kneeling Windmills
5 Strict Pull-Ups or 10 Seated Shoulder Presses
Notes:
Perform either pull-ups or shoulder presses based on which days you came this week and how sore you are on those particular muscle groups
CrossFit Group Class Programming Template
CFSBK @ Home
5ea 1/2 Kneeling Windmills
4 x 4 Way Bear Crawl
1:00 Crossover Jacks
10 Cossack Squats
DB/KB Complex
3 – 5 Sets Each Side of:
10 Single Arm KB/DB Swing
+ 8 Single Arm Press
+ 6 Single Arm Suitcase Reverse Lunge to Knee Lift
+ 4 Single Arm DB No Push Up Burpee Deadlift
2018 CrossFit Open workout getting underway
TEAM CFSBK CONTINUES TO GROW
Team CFSBK is a couple folks shy of hitting the 50 athlete mark for the 2021 CrossFit Open! The Open starts March 11th with the first workout being run in classes on Saturday, March 13th. Stay tuned for more info on how we’ll be running the Open workouts and more details related to the open. For now… why not sign up?! www.Open.CrossFit.com
Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys
Richard Greenspan
Christopher Dent
Brittany Smith
Jonathan Wright
Paul Bennett
Michelle Zassenhaus
jacinto Bonilla
Katherine Day
Joel Zimmer
Maria Heinegg
Andre Lawrence
Keith Walter
Jerry Lu
Kyra Luchtenberg
Kelley Blosser
Darren Jer
Arturo Ruiz
Thomas Reed
Neil Warlicht
Victoria Matos
Elad Shapira
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