Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
9 cal. bike
6 burpee box jumps
3 Power cleans
Partners alternate complete rounds on this workout. Power Cleans should be heavy and performed as singles.
CrossFit Group Class Programming Template
CFSBK @ Home
20:00 For Quality
5ea 1/2 Kneeling Windmills
4 x 4 Way Bear Crawl
1:00 Crossover Jacks
10 Cossack Squats
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
Coach Lynsey’s Jump Rope Seminar Attendees
Last week 10 CFSBKers attended Coach Lynsey’s Jump Rope workshop and left with many reasons to jump for joy. Progress was made across the board with first time Double Unders, seamless execution of alternating foot steps and most importantly, improved technique. Awesome work to all who attended.
If you’re looking to improve your jump rope capacity and skill, reach out to Coach Lynsey!
Gym closures and pandemic stress are taking a toll on mental health – NBC News