CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Front Squat
3×6
Notes:
Perform 3 sets of 6 reps on the front squat, leaving 1-3 reps in reserve on each set. Use your rest periods to start warming up your HSPU or OH pressing
METCON
2 Cycles of:
AMRAP 4:00
6 Strict HSPU or 6 Shoulder Presses
12 Goblet Squats
Rest 1:00
AMRAP 4:00
Row 10 Cals
30 Double Unders
Rest 1:00
Notes:
Compare to 9.14.20
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 6 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6ea Fire Hydrant Hip Circles
6ea DB External Rotation Elbow on Knee
6 Burpees
Strength
A1. One Arm Waiter Squat @2111
4 x 8 – 10 Reps Each
A2. Handstand Push Up Negatives
4 x 3 – 6 Reps
A3. Deadbug w/Ipsilateral Hold
4 x 12 – 14 Reps Each
Notes:
HSPU – Scale to Box Piked HSPU or Seated Single Arm Press as needed.
Deadbug – You will need a foam roller or something of a similar weight and size for the hold. If you can not find something to use, perform Alternating Deadbugs instead.
Conditioning
AMRAP 3:00
20 Low Box Runners
10 Sit Ups
Rest 1:00
AMRAP 3:00
20 Low Box Runners
10 Sit Ups
Rest 1:00
AMRAP 3:00
20 Low Box Runners
10 Sit Ups
*Count one foot for reps on the Low Box Runners
Tim C versus the 50lb DB on Mondays Double Under & Push Press Metcon
Update on Membership and RSVPs
We understand that some classes, especially morning classes are getting increasingly difficult to reserve, so we have made some changes that we hope will help.
First of all, we are not accepting any new members for our busier times. Instead, starting 4/5 we are offering an Off-Peak 10x class card for $200. This will give access to the following times only.
Group Classes
Monday-Friday 9am,11am,12pm
Monday-Thursday 7:30pm
Saturday, Sunday 12pm,1pm
Open Gym
Monday- Friday 2pm-4pm
Tuesday, Thursday 7pm
Friday 4pm-8:30pm
Saturday, Sunday-2pm-3:30pm
This is also open to all current members so if you’d like to make any changes, just email cfsbkfrontdesk@gmail.com.
Secondly, we are changing our cancellation policy. Members can now cancel classes via the app up to 6 hours before the class start time. We hope that this will help ensure that classes that are at capacity are actually full. We ask that you please let us know by phone or email if you need to cancel any later than that so we can try to give someone else the opportunity to come to class.
Finally, if you are on the Waitlist for a class and somebody cancels, instead of automatically being reserved, you will receive a text to let you know that you need to log in to ZenPlanner to confirm your reservation. If you do not confirm within 30 minutes, the next person on the Waitlist will then be contacted.
So that this runs as smoothly as possible, please make sure your phone number is up to date in our system.
The Gym Isn’t Usually A Safe Space For Fat Women, But It’s Become My Sanctuary – BuzzFeed