Thursday 3.11.21

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

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Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes:
Perform three work sets of 5 reps at the same weight. We’ll keep this same rep scheme for all three weeks this cycle adding 5-10 lbs each week. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend.

ASSISTANCE

3-5 Rounds For Quality
2:00 Bike @ Aerobic Pace
10-12 Incline Bench Supported DB Rows (Neutral Grip)
16-24 Hollow Rocks or Tuck-Ups

CrossFit Group Class Programming Template

Stella Z during Mondays Lugne, Swing and Push-Up Triplet

CFSBK Morning Team (So far)

The 2021 CrossFit Open starts TODAY with the announcement of 21.1 this evening at 7:35pm. Below is everyone who has opted in for the Morning Team so far. It’s a great mix of veterans and newbies so far!! Tomorrow we’ll post the Evening team roster but if you havent opted into a team or just contact us to let us know a little more about YOUR open this year, please take 2 minutes to fill this form out!!

1	Melissa	Krakowski	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
2	Matt	Sakofs	Morning Team	1st CrossFit Open (Initiate)	Open Division
3	Katherine	Fleming	Morning Team	1st CrossFit Open (Initiate)	Open Division
4	Stella	Zawistowski	Morning Team	7th CrossFit Open	Masters (35+)
5	Michael	Rhys	Morning Team	4th CrossFit Open	Open Division
6	Alex	Rado	Morning Team	4th CrossFit Open	Open Division
7	Michael	Giordano	Morning Team	1st CrossFit Open (Initiate)	Open Division
8	Runit	Chhaya	Morning Team	4th CrossFit Open	Masters (35+)
9	Darren	Jer	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
10	Jennifer	Wuotinen	Morning Team	2nd CrossFit Open	Open Division
11	Toni	Smith	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
12	Kyra	Luchtenberg	Morning Team	1st CrossFit Open (Initiate)	Open Division
13	Michelle	Zassenhaus	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
14	Paul	Bennett	Morning Team	4th CrossFit Open	Masters (35+)
15	Mary	Mazilo	Morning Team	5th CrossFit Open (Jedi knight)	Masters (35+)
16	Jonathan	Kay	Morning Team	4th CrossFit Open	Open Division
17	Adam	Scher	Morning Team	9th CrossFit Open	Open Division
18	Jacinto	Bonilla	Morning Team	11th CrossFit Open (2011) (Master of the Open)	Masters (35+)
19	Neil	Warlicht	Morning Team	4th CrossFit Open	Masters (35+)
20	Cathy	Kolcun	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
21	Robert	Semmens	Morning Team	10th CrossFit Open (Jedi Master)	Masters (35+)
22	Sofia	Melo	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
23	Grant	Wheeler	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
24	Jonathan	Wright	Morning Team	6th CrossFit Open	Open Division
25	Daniel	Rocha	Morning Team	6th CrossFit Open	Masters (35+)
26	Thomas	Reed	Morning Team	3rd CrossFit Open (Padawon)	Open Division
27	Jerry	Lu	Morning Team	1st CrossFit Open (Initiate)	Open Division
28	Lee	Savage	Morning Team	4th CrossFit Open	Masters (35+)
29	David	Fielding	Morning Team	2nd CrossFit Open	Masters (35+)
30	Adam	Salazar	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
31	Adam	Nassr	Morning Team	3rd CrossFit Open (Padawon)	Open Division
32	Adam	Fleming	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
33	Sara	Tarullo	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
34	Steven	Norton	Morning Team	3rd CrossFit Open (Padawon)	Open Division
35	Mike	Iaia	Morning Team	7th CrossFit Open	Masters (35+)

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How to Watch the CrossFit Open Announcements