Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
1 Clean and Jerk
Work up to a technically sound heavy single on this EMOM. You may power or squat clean, push press, push jerk or split jerk, whichever you feel strongest on.
3-4 Sets of:
4-6 Pause Front Squats
8-12 DB Pull Overs
FSQ: work at a medium/heavy weight that lets you hit perfect positions on the front squat.
DBPO: Move with a controlled tempo on the Pull-Overs. You can also use a plate if you find that more comfortable and easy to hold
CrossFit Group Class Programming Template
2009 “JacintoStorm” event celebrating CFSBK Jacinto B’s birthday (who still works out at the gym!) Pictured here are also Allen, Bethany, Sameer and Malcolm. This is back when we were operating out of the Lyceum, it got HOT in there.
It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 3/22/2021. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm
COST AND ELIGIBILITY
We have moved to a semi-private format of only 5 people per class. That means more 1 on 1 time with the coach! The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.
WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
Only one slot left! Sign up here!