CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Front Squat
5×3
Notes:
Perform 5 work sets of heavy triples on the back squat.
METCON
AMRAP 12:00
48 Double Unders
16 Thrusters
8 Burpees Over the Bar
Notes:
JR: 24 Double Unders / 48 Alt 2 / 96 SU / 10 cal Row or Bike
Thrusters are intended to be performed in 1-2 sets per round. Use a barbell or Dumbbells based on front rack comfort.
ASSISTANCE
Seated DB External Rotation
3×10-15
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
:15 Prone W Hold
12 Alt Squat Thoracic Rotations
6ea Side Plank Rotations
Strength
A1. Yoyo Squats
4 x 6 – 8 Reps
A2. Single Arm High Pull
4 x 8 – 10 Reps Each
A3. Reverse Crunches
4 x 12 – 15 Reps
Conditioning
AMRAP 12:00
45 Low Box Runners
8ea Single Arm Thrusters
8 Burpees Over DB
Notes:
Count one for reps on the Low Box Runners. You can also opt to replace them with 45 Double Unders, 45 AFT, or 90 Single Unders if you have a Jump Rope.
Fit 55+ is Back at CFSBK!
CFSBK is so happy to have brought Fit55 back to in house training at the gym! Last Thursday we had our first class back in action and will be offering class two times per week with coach Arturo on Tuesdays and Thursdays at 11am. All are welcome and no experience is needed!
What is Fit 55+?
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”
Fit 55+ will help you:
- Build muscular strength and joint integrity
- Increase and maintain bone density
- Improve cardiovascular function
- Improve pulmonary function
- Improve balance, coordination, and mobility
- Reduce your risk of falling (and be more resilient in case you do)
- Maintain independence and improve quality of life
Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.
What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.
After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.
Schedule
Tuesdays and Thursdays at 11am
YAY! So happy to see FIT55 coming back 🙂