Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
A: Deadlift + Hang Power Clean
B: Back Squat 3×5 (you can use %s from Tuesday or just perform a 3×5)
C: Shoulder Press or Bench Press 3×6-8
D: Chin-Ups 5×5
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups
Tomorrow’s lift is sumo deadlifts
5 Rounds for time of:
30 Double Unders
20 Kettlebell Swings
DU: 30 DU / 15 DU / 30 Alt 2 / 60 SU
KB: Should be medium weight and 1-2 sets per round
CrossFit Group Class Programming Template
Coach Carissa overseeing her first evening classes at CFSBK!
It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Wednesday 5/26/2021. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm
COST AND ELIGIBILITY
We have moved to a semi-private format of only 5 people per class. That means more 1 on 1 time with the coach! The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.
WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!