Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
METCON
3 Rounds for time of:
550m Run
15 Clean and Jerks
Notes
550 is one lap around the block. If this is too much for you scale to 400m
Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps.
ASSISTANCE
A1: Bumper Plate Front Raise
10-10-Max
A2: DB RDL
10-10-10
CrossFit Group Class Programming Template
CFSBK @ Home
Conditioning
5 Rounds of :30 Work/:30 Rest
1. Alt DB Snatches
2. Tall Kneeling DB Front Raise
3. Alt Piked Toe Taps
4. Single Arm DB Hang Power Cleans
5. Wall Sit March
6. DB RDL’s
7. Mountain Climbers
Farewell from James and Jess
Hey fellow SBKers!
James and Jess here. I’ve been meaning to write sooner but things got pretty crazy up until our move date out of Brooklyn. We’ve made it to sunny and warm Austin, TX and just getting grounded here.
I want to say thank you for creating an amazing and unforgettable experience at CFSBK. Since joining in 2017 I immediately knew CFSBK was the right environment to be in. From the professionalism, expert coaching, warm community and bad ass space, there are so many things I will miss about my second home. All of these things have contributed to making me a better athlete and frankly, a better human. And I’ve always felt that CFSBK was the gold standard in terms of the level of service provided to their members. No better way was this demonstrated in the way the gym handled matters during the peak of the pandemic when many things were uncertain yet you always followed the guidelines, kept members updated, and created safe environments for all and still continue to do so.
We’re currently trying out boxes in the area and it’s pretty interesting to work out without a mask these days. But anything goes in Texas right?
So to the coaches and to all the athletes I’ve had the pleasure of sweating with through a workout – THANK YOU. It was a blast and I enjoyed every minute of it.
I’ll always try to visit when I’m back in my OG home Brooklyn and if any of you find yourself in Austin get in touch and we’ll grab some BBQ.
Peace out fam!
James and Jess
Abbi Jacobson Prank Calls a Gym – Crank Yankers
Crossfit Lumos! End of story. Noah the owner was a longtime CFSBK coach and is currently a professional Jabroni. Tell him I sent you so that he will send me a free shirt. Good luck. I’ll miss seeing you at open gym.
I’ll miss you cousin and Jess!! XO
Good luck you two! Will def be meeting up for that TX BBQ
Oh man, didn’t get to say goodbye. Good luck in Texas. I might be going down there soon.