Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
METCON
AMRAP 20:00
270m Run
5 Strict HSPU
10 Deadlifts
Notes:
HSPU: (+) Deficit / 5 Strict / 5 with 1-2 abmats / 5 Box Piked / 10 DB Z Press
Deadlifts: Medium heavy and mostly unbroken.
ASSISTANCE
A1: Rolling DB LTEs
3×8-12
A2: Toes Elevated DB RDLs
3×8-12
CrossFit Group Class Programming Template
CFSBK @ Home
METCON
AMRAP 20:00
10 Alt Single Arm Devils Press
5 Strict HSPU
30 Crossbody Jumping Jacks
Notes:
HSPU: (+) Deficit / 5 Strict / 5 with 1-2 abmats / 5 Box Piked / 5ea Single Arm DB Z Press
Strength
A1: Toes Elevated DB RDLs
3 x 8 – 10 Reps Each
A2: Lying DB Skull Crushers
3 x 12 -15 Reps
A3. Bicep Curls
3 x 12 – 15 Reps Each
Notes:
RDLs: If you have 2 DB’s or a Barbell, you can perform this movement as per the video. If you only have one weight, you can hold the weight with 2 hands, or perform them as single arm.
Congrats to Micheline G on attaining her US Citizenship!
Almost eighteen years ago I arrived in New York City for what I imagined would be a year or two, max. I had no idea I would grow to love it as much as I do. I’ve built my life in this country, I’ve started a business here and am a member of several different wonderful communities. Simply put, over the years, this country has become my home.
Realizing I had a civic duty to my adopted home, I very much wanted to be able to vote. So about two years ago, I told a CFSBK member, Christina Labrie – an ex immigration attorney – that I wanted to apply for citizenship. Christina graciously helped me with the rigmarole, et voila, je suis American! J
There were one hundred of us in the downtown federal building this morning for the swearing-in ceremony, all in our masks. Together, we took the oath of allegiance, and the excitement and happiness was palpable. For all of us there this morning, citizenship is no longer a dream, or a fantasy; and we are able to let that ever-pervasive feeling that we are in someone else’s country, slowly melt away. I can’t wait to start voting. 🙂
Congrats Micheline, great story!
Thank you! It’s been a journey. 🙂
Congrats, Gaulin! So happy for you 🙂
Congrats Micheline!! It’s a super special moment, I have fond memories of my ceremony. US is lucky to have ya.
Mazel tov, Micheline! SUCH a big deal (and a ton of paperwork, too, from all that I’ve heard). Congratulations!!!