Rest as needed between sets. 2-3 minutes potentially.
21-15-9 Reps for time of:
Sumo Deadlift High Pull
This should be a quick, spicy workout using a weight you can go mostly unbroken through. If you’re doing Fight Gone Bad, use 75/55/35 as weight options.
A1: Shoulder External Rotation
A2: Seated Lateral Raises
A2: Single Arm Farmer’s Carry
3x 1:00 per side
CrossFit Group Class Programming Template (WK5/8)
As of posting, Team CFSBK has raised over $5,000 for Hope for Haiti!!! We caught up with our current fundraising leader (immediately post workout) about her success and how we can all emulate it. Katherine shared three simple tips for us all in this video. Be like Katherine!
AntiGravity Strength Starts on 10/25
A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 10/25/21 This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm
COST AND ELIGIBILITY
The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.
WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!