Today’s Programming
STRENGTH
Back Squat
85%x3x3
Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3 minutes between work sets.
METCON
Every 5:00 for 4 sets:
20 Wall Ball Shots
12 Alternating Dumbbell Snatches
1:00 Air Bike for Calories
Notes
Each work interval should be completed in around 2:30-3:30. If your work takes longer than 3:30, reduce the volume. Your first round should be the slowest. Wall Balls should be unbroken, Snatches should be steady and heavy bike should be just no fun at all.
CrossFit Group Class Programming Template (WK6/8)
Farewell Rebecca Rose!
We’re bidding farewell to Rebecca Rose who is moving back to the UK. Here she is pictured above with Coach Lynsey during her last class on Saturday. Rebecca started in 2018 coming 1-2 times per week to short circuit classes, but when the world closed down she started taking zoom classes 5 days per week. With all her family in the UK and unable to travel as well as living alone, she leaned on the CrossFit community to keep her sane during quarantine then kept her momentum becoming a regular in group classes when we reopened. In that time she has made tremendous progress (increasing her BSQ weight by 3x when she started, getting comfortable with cleans and getting double unders to name a few) and has been an absolute pleasure to have in class for coaches and fellow members alike. We will miss you Rebecca!!
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.
SCHEDULE
10/25/2021-12/17/2021
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!
Rebecca!! Safe travels and so glad to have met/been around you during my FD shifts!! Will miss seeing you around!