Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
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.
30 Kipping Pull-Ups
30 Air Squats
20 Kipping Pull-Ups
20 Air Squats
10 Kipping Pull-Ups
10 Air Squats
Time Cap: 25:00
Row: volume 750/500/300
Bike: 60/45/30 or 50/30/20
Kipping Pull-Ups: Volume 20-15-10
Jumping pull-Ups/Ring Rows: full volume
CFSBK @ Home
15 Air Squats
5 Strict HSPU
60 Jumping Jacks
HSPU: (+) Deficit / 5 Strict / 5 with 1-2 abmats / 5 Box Piked / 5ea Single Arm DB Z Press
A1: Wall Sit Bicep Curls
3 x 10 – 15 Reps
A2: Single Arm Tricep Kick Backs
3 x 10 -15 Reps Each
A3. Slider Knee Tucks
3 x 12 – 15 Reps Each
Bicep Curls: These can be performed as single arm for 10 – 15 Reps Each, or by holding a DB/KB with two hands for total reps.
“Come on, d̶a̶n̶c̶e̶ jump with me. I’m levitating.”
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!
CrossFit HCS Expands Inclusion Efforts Through Trans Health Matters Movement – Morning Chalk Up