Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Today’s Programming
STRENGTH
Bench Press
3×10-15
Notes:
Perform three sets of 10-15 unbroken reps on the bench press. Try to go heavier than week 1’s 3×15-20s
ASSISTANCE
25:00 for Quality:
30 Calorie Row
25 Hollow Rocks, Tuck-Ups or Sit-Ups
20 Theraband Reverse Flys
15 DB LTEs
Notes:
Move at an aerobic pace through the circuit.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
12 Alt Scorpion Stretches
:15 Bottom of a Push Up Hold
12 Pike Toe Taps
Strength
A1. Hollow Body Single Arm DB Bench Press
4 x 8 – 12 Reps Each
A2. Couch Dips
4 x 8 – 12 Reps Each
A3. 3 – Point DB Reverse Fly
4 x 8 – 10 Reps Each
Complete:
3 – 4 Rounds of:
12 – 14 Supine Leg Raises
12 – 14ea Side Plank Hip Raises
12 – 14 Pike Leg Lift Overs
:40 Mountain Climbers
Rest 1:00
CrossFit Kids have returned!
The CFSBK Kids are making a comeback! After 60 weeks of Zoom classes, we are finally back in the gym. We’re starting with a CrossFit Youth group for kids aged 10-17. Our first workout back was a partner AMRAP:
60 Single Unders
10 Burpee Box Jumps
10 Synchronized Sit-Ups
It was so good to see the kids back in action under the same roof after so long apart. Also everyone is like 3′ taller now.
Interested in our Kids Programs? Contact Coach Lynsey at cfsbkkids@gmail.com
Michelle Brindley says
Yay! Lucas’s first day back. His review: I’m so happy to be back in the gym. It was fun but waaayy harder 😂