CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Bench Press
3×10-12 Across
Notes
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 12 but keep a rep or two in reserve. Next week we’ll do 3×8-10 where you can bump the weight up a bit.
METCON
AMRAP 12:00
12 Goblet Lunges
12 Kettlebell Swings
12 Push-Ups
Notes
All movements in this workout should be challenging and unbroken. Scale up the Push-Ups up to Ring Push-Ups if able. If you came on Sunday and want to do less horizontal pushing, opt for a DB Push Press instead.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Bootstraps
6ea Side Plank Rotations
12 Gate Swings
Strength
A1. Single Arm KB/DB Front Rack Curtsy Squat
4 x 8 – 10 Reps Each
A2. Single Arm DB/KB Floor Press
4 x 12 – 14 Reps Each
A3. Single Arm Overhead Hold/Carry
4 x :30 – 1:00 Each
Conditioning
AMRAP 12:00
12 Goblet Lunges
12 KB/DB Swings
6 Push Ups
Daniel R during the 2018 CrossFit Open
The Open Is Upon Us
There are 66! CFSBKers currently signed up for the CrossFit open which starts THIS WEEK!
We will be running the Open workouts every Saturday for the next three weeks. If you’re registered for the open you can reserve the next three Saturdays ahead of time to ensure you’ve got a slot to perform your workout and get it judged. Every Saturday has 80 slots available for people to register for. Beyond that, members may perform the workout at Open Gym sessions that correspond with their membership, however will need to coordinate with a judge to validate their performance. Each week, everyone will need to login to the games site and submit their score by 8pm on Monday evening in order for their score to count.
We’re doing a fun AM versus PM competition based on when people typically train at the gym. Right now the Morning team is much better organized and motivated with 22 people signed up for their team while the Evening team only has 8! To sign up and let us know a little more about your Open intentions this year, please fill out this short intake form!