Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
STRENGTH
Floor Press
5×5-8
Notes:
Perform 2 Warm-Up then 5 progressive sets of the floor press. Try to maintain a 3-2-1-2 Tempo
METCON
For Time:
18 Burpees
24 Total OH Reverse Lunges
30 Anchored Sit-Ups
12 Burpees
18 Total OH Reverse Lunges
24 Anchored Sit-Ups
6 Burpees
12 Total OH Reverse Lunges
18 Anchored Sit-Ups
3 Burpees
6 Total OH Reverse Lunges
12 Anchored Sit-Ups
Notes:
Burpees 39 total reps as written / Squat Thrusts @ same volume
Lunges 60 total reps as written
Sit-Ups 84 total reps as written / Scale to: 24-18-12-6
CrossFit Group Class Programming Template
CFSBK @ Home
20:00 @EZ Pace
6 Hand Release Push Ups
6ea Srinter Skip
12 Alt Sit Outs
12 Reverse Plank Taps
METCON
For Time:
18 Burpees
12ea Single Arm DB Overhead Reverse Lunges
30 Sit-Ups
12 Burpees
9ea Single Arm DB Overhead Reverse Lunges
24 Sit-Ups
6 Burpees
6ea Single Arm DB Overhead Reverse Lunges
18 Sit-Ups
3 Burpees
3a Single Arm DB Overhead Reverse Lunges
12 Sit-Ups
Joey cheating on 6:30 class at 4:30 yesterday
You Can Be a Different Person After the Pandemic – The New York Times
Looking good, Joey!
Joey, how dare you cheat on 6:30! lol
is that F45 T-shirt he is wearing – cheating at multiple levels…