CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Next Tuesday is the day after Murph. For those that didn’t do the workout you’ll still have the option to do your squats. For those that did we’ll offer a substitute since you probably won’t have a productive squat session the day after 300 squats.
L2: Adding 5% to last week while keeping the same overall volume. Next week we’ll hit 70% again.
L1: This is the last week of 3x5s before we go to 3x3s. You should still feel like you’ve got 1-2 reps in reserve.
A: :30 Air Bike
B: 6-12 Kipping Pull-Ups
C: 12 Goblet Walking lunges (Heavy)
Kipping Pull-Ups. Modify to strict, banded or Ring Rows if needed.
Lunges should be heavy and unbroken for :30
Seated DB Curls
CrossFit Group Class Programming Template
CFSBK @ Home
2 – 3 Rounds of:
12 Standing YTW
6ea Side Plank Rotations
6ea Sprinter Skip
A1. Goblet Squat @2221
4 x 8 – 12 Reps
A2. Single Arm DB Bent Over Row
4 x 8 – 12 Reps Each
A3. Star Plank
4 x :30 – 1:00ea
10 V Ups
10 Alt Goblet Reverse Lunges
10 Gate Swings
It’s been so great to see so many familiar faces coming back to the gym since we were able to increase our capacity limits. Here is Lisa L back in action. She had been attending CFSBK’s online classes through the pandemic and recently came back to in house training. Welcome all!!!