CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Bench Press
10-10-10
Notes
Work up to a heavy but technically sound 10 rep set on the bench press.
METCON
EMOM 15:00
A: 6 T&G Deadlifts
B: 12 Burpees over the Bar
C: Rest
Notes
The deadlift weight may be progressive or across. Regardless, it should be heavy and executed with perfect technique. Try to perform the burpees quickly.;
CrossFit Group Class Programming Template
CFSBK @ Home
Warm-Up
2 – 3 Rounds of:
10 Alt Scorpion Stretches
5 Hand – Release Push Ups
10 Alt Cossack Squats
Strength
A1. Dumbbell Stiff-Leg Single-Leg Deadlift
4 x 8 – 12 Reps Each
A2. Single Arm Glute Bridge DB Bench Press
4 x 8 – 12 Reps Each
A3. Side Plank Rotations
4 x 8 – 12 Reps Each
METCON
Tabata Mash-Up
A: Burpees
B: Single Arm Hang Power Cleans
Notes
– Perform 16 total rounds (8 each) of :20 on :10 off alternating bettwen Burpees and Single Arm Hang Power Cleans.
– Alternate rounds between right and left on the HPC.
Coach Katie recently visted CrossFit Sanitas in Boulder Co. This is the home gym of new CrossFit CEO Eric Roza
The Wim Hof Method @ CFSBK this weekend!
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