CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Hang Power Snatch
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 full movement If you’re still having troube with the movement or havent made it to many of the prior exposures, perform the second version of the complex today.
3-5 Rounds for Quality
10e SA OH Reverse Lunges
10-20 Push-Ups or Ring Rows
Keep the row at an aerobic pace and focus on good form and consistent splits.
OH Lunges are ipsilateral and loaded with a DB
You may perform push-ups or ring rows depending on what you’d like to work on and where you’re sore.
CrossFit Group Class Programming Template
CFSBK @ Home
3ea Turkish Get Ups
20 Plank Toe Taps
:20 Reverse Plank Bridge
3 Rounds (Each Side) For Time of:
3 Single Arm KB/DB Swing
+ 3 Single Arm Press
+ 3 Single Arm Suitcase Reverse Lunges
+ 3 Single Arm DB No Push Up Burpee Deadlift
Repeat for 5 Sets in Total. Aim for consistency or improvement across rounds.
Linda basking in the feeling of finally being done.
CFSBK Strength Cycle
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.