Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Today’s Programming
STRENGTH
Shoulder Press
1-1-1
Notes:
Work up to a heavy single on the shoulder press today.
ASSISTANCE
4 Rounds for Quality:
1:00 Air Bike
10 Z-Presses or 5-10 Strict HSPU
100′ Single Arm Farmer’s Carry
Notes:
Use one of the 25lb Farmer’s carry handles and go heavier than you have for any prior farmer’s carry work this cycle.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
:30 Prone W Hold
6ea Tall Plank Articular Rotations
:30ea Standing Hamstring Stretch
Strength
A1. Single Arm Z Press
4 x 8 – 12 Reps Each
A2. Single Arm DB High Pull
4 x 8 – 12 Reps Each
A3. Single Arm Front Raise + Reverse Fly
4 x 8 – 12 Reps Each
METCON
On a running clock:
20 Rounds of :20 Work/:10 Rest (Tabata Style!)
Alternate rounds between:
Push Ups
+ Sit Ups
The Wim Hof Method @ CFSBK
On Sunday, June 27th from 4-8pm We’ll be hosting Michael Christoforo for a Wim Hof Method Seminar at CFSBK
Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Who is this workshop for?
This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
What to Bring
- Warm comfy clothes
- Yoga mat (CFSBK has plenty you can borrow!)
- Bathing suit and towel (if ice bath bound)
- Open minds and hearts