Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
STRENGTH
Back Squat
Level 2
5×5 @65%
Level 1
3×5 Across
Notes:
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 5 reps. These should feel like you’ve got 3-5 reps left in reserve.
METCON
In 20:00:
Run 1 Mile
Then, in the remaining time AMRAP:
4 Kipping C2B Pull-Ups
8 Wall Ball Shots
16 Sit-Ups
Notes:
If your mile time is 10 minutes or so, consider scaling to two laps around the block instead of three.
Pull-Ups: 4 C2B / 4 Kipping / 4 Banded or Strict / 4 Jumping or Ring Rows
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 rounds:
10 Alt Squat Thoracic Rotations
10 Scap Push Ups
10 Alt Sit Outs
Strength
A. Turkish Get Up
3 x 6 – 8 Reps Each
B1. Goblet Squat
3 x 10 – 12 Reps
B2. Push Ups
3 x 8 – 10 Reps @30×0
METCON
10:00 AMRAP
40 Jumping Jacks
5ea Single Arm DB Thrusters
10 Sit Ups
Sasha and Anthony on last week’s row/shoulder press ladder.
CFSBK Increasing our Class Caps
In conjunction with the city’s removal of business capacity limits, effective Wednesday, May 19th we will be adjusting our group class registration as such:
- We are going to increase 597’s capacity limits to 16 members per class
- We are increasing 608 CrossFit class capacity to 8 members per class on weekdays and up to 12 on weekends.
- Open Gym capacity limits will stay the same until we adjust to the new volumes and will eventually be increased as well.
We are very excited to finally be making these adjustments which will allow more people in classes and eventually more members to rejoin the gym. We have been in a tough spot where existing members were having trouble getting into classes during peak hours, while we have been turning away new and returning members for over a month now, all while still losing money in the process. We hope this will make it less competitive to get into peak hours and allow us to bring in some new faces to the gym finally. These changes also imply that we will return to shared equipment (racks, bars etc) in classes in order to accommodate the larger number of participants. With our large roll up gates open and large spaces, we trust that we can still maintain basic social distance and provide a safe and responsible approach to our classes.
New CDC guidance won’t end NY mask mandate yet, Cuomo says – lohud