Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
A: 6-8+ Strict HSPUs or 6-8 Seated DB Presses
B: 6-8 Strict Toes to Bars
HSPU: Strict, 1-2 abmats, full ROM Box Piked, DB Press
T2B: Perform your best version of a hanging leg raise
5 Rounds for time of:
18 Calorie Row
12 SA Overhead Squats
Move at a steady pace on this workout.
Perform the Overhead Squats with a single DB switching after 6 reps. Try to choose a weight that will challenge you. If you can’t perform this movement due to flexibility limitations, opt for a single arm front rack instead.
CrossFit Group Class Programming Template
CFSBK @ Home
2 – 3 Rounds:
14 Alt Piked Toe Touches
7ea Single Leg Glute Brides
A1. Single Arm Overhead Squat
4 x 8 – 10 Reps Each
A2. Single Arm Seated DB Presses
4 x 10 – 12 Reps Each
A3. Lying Leg Raise
4 x 16 – 20 Reps
Option to perform Handstand Push Ups instead of Single Arm Seated DB Presses
HSPU: Strict, 1-2 abmats, full ROM Box Piked
3 x Tabata (8 rounds of :20 work/:10 Rest)
– Rest 1:00 –
Alternating DB Snatches
– Rest 1:00 –
This is my Kettlebell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. Without me my kettlebell is useless. Without my kettlebell, I am useless. I must swing my kettlebell true. I must swing it faster than the fellow member who is trying to beat me. I must swing before they swing. I will. My kettlebell and I know that what counts in CrossFit is not the rounds we accumulate, the noise of our groans, or the sweat angels we make. We know that it is the effort that counts. (Neil W pictured)
CrossFit Open Intake Form
Over 53 of you have filled out our CrossFit Open intake form! If you havent yet, take a second to let us know a little more about your intentions and history with the open. The form only takes about 1-2 minutes to fill out!
Also make sure you’re registered ahead of time on Saturdays for your Open workout. Again, these classes are open to group members as well as open gym members who registered for the open.