Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
STRENGTH
Back Squat
1-1-1-1-1
Notes:
Work up to a heavy single on the squat. Use a spotter for any set you’re not 100% confident you can make.
METCON
5 Rounds for time of:
12 Kipping Pull-Ups
18 Sit-Ups
24 Air Squats
Notes:
Pull-Ups: 12 kipping / 6-8 kipping / 6-8 Strict or banded / 12 Jumping or Ring Rows
CrossFit Group Class Programming Template
CFSBK @ Home
5 Rounds of :30 Work/:30 Rest
1. Single Arm Overhead Squats (Right)
2. Single Arm Overhead Squats (Left)
3. Sit Ups
4. (:15ea) Single Arm Bent Over Row
5. KB/DB Swings
6. Plank Leg Raises
7. Burpees
Liam V Hitting a 20lb PR after this cycle with lots of room to spare!
ICYMI!
- Darren J is biking 1,000 miles for a great cause!
- Next Saturday we’re running our Pride workout, “Stonewall“
- On Sunday, June 27th we’re hosting a Wim Hof Seminar. Get into some ice water with your CFSBK pals!
- CFSBK is happy to host Queer Trans Strength NYC with their first session kicking off last Sunday
- Coach David was recently interviewed on the Best Hour of their Day podcast