CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Bench Press
3×10-12
Notes
Perform three work sets of bench press in the 8-12 rep range. Sets may be progressive or across and leave 1-2 reps in reserve on each set.
METCON
5 Rounds for time of:
5 Hang Power Cleans
10 Burpees
Notes
HPC should be on the heavier side with each round being completed in 1-2 sets.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Scorpion Stretches
12 Piked Toe Taps
6ea Side Plank Rotations
Strength
A1. One Arm High Pulls
4 x 8 – 12 Reps Each
A2. Single Arm Glute Bridge Floor Press
4 x 8 – 12 Reps Each
A3. Tall Kneeling DB Low to High Chop
4 x 12 – 16 Alt Reps Each
Conditioning
AMRAP 12:00
5ea Single Arm Hang Power Cleans
10 Burpees
After three hard fought weeks, Dan C and Carissa M took the top spots in the CFSBK 2021 CrossFit Open, Congratulations to these meat robots!
CrossFit Open Final Results
Congratulations to everyone who participated in the 2021 CrossFit Open. Whether this was your first or 11th Open, the intention is always to have some fun, test your fitness and benchmark where you’re at. The Open is an opportunity to push a little harder and engage in the sport of CrossFit with your fellow gym members and the world. Below are our top 10 men and women in the Rx’d category. Full results below.
1. Carissa Muerller
2. Toni Smith
3. Whitney Hubbard
4. Jessica Fox
5. Maria Heinegg
6. Asha Banker
7. Mary Mazilo
8. Kelley Blosser
9. Kyra Luchtenberg
19. Stella Zawistowski
1. Dan Calanca
2. David Fielding
3. Robert Gorvetzian
4. Michael Rhys
5. Arturo Ruiz
6. James Wan
7. Adam Scher
8. Andrew Knight
9. Chris Dent
10. Michael Giordano
See the full leader board, including categories by age and workout options here.