Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Compare to week 2
Perform 2 Warm-Up then 5 progressive sets of the floor press. Try to maintain a 2-2-2-2 Tempo
A1: Incline DB Bench Press
A2: Pistols (Alternating)
A3: 1/2 Kneeling Banded Rotations
Inc BP: The last two sets should feel like you’ve only got 1-2 reps in reserve.
Pistols: Banded Pistols / Touch down Squat
CrossFit Group Class Programming Template
CFSBK @ Home
2 – 3 Rounds of:
10 Alt Scorpion Stretches
5 Push Ups
10 Alt Cossack Squats
4 x 8 – 12 Reps Each
A2. Single Arm Glute Bridge DB Bench Press
4 x 8 – 12 Reps Each
A3. Half Kneeling DB Low to High Chop
4 x 12 – 14 Reps Each
Scaled Option for Pistols: Single Leg Box Pistol
At the 0, 2, 4, 6 and 8 Minute Mark perform 6 Alt Reverse Lunges
At the 1, 3, 5, 7 and 9 Minute Mark perform 6 Tuck Ups
CFSBK IS HIRING!
Are you interested in working at one of NYC’s largest and most well known CrossFit gyms? If so, we are looking for friendly, energetic and professional coaches to join our team. We have part time coaching positions available for people who are passionate about leading group classes, working with individuals and bringing their light and energy to our organization. We offer competitive wages, opportunity for growth and a fun and inclusive work environment that has stood the test of time being in business over 13 years. If you’re interested, read the requirements below and shoot us an application video!
– Active CrossFit Level 1
– Minimum 1 year experience coaching groups & individuals
– Availability to start by 5/16/21
– The applicant must be able to pick up at least 3+ of the following days listed below:
Available CrossFit Group Classes
M: 6/7/8a or 4:30/5:30/6:30p
How to Apply
Send us a 3-5 minute video introducing yourself with the following information.
– Summary of your professional background
– What you love most about coaching and what you think you could bring to our team
– Why you’d like to work at CFSBK
– What is important to you in a work environment
Introduction videos should be hosted on a platform like youtube or vimeo and emailed to firstname.lastname@example.org
Feel free to include a formal resume and anything else you’d like to share at that point. Selected applicants will then be asked to set up an in person interview.
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