Today’s Programming
ASSISTANCE
3 Sets of:
1:30e Static Single Arm Farmer’s Hold
10-15 Plate Pull-Overs
10-15e Seated DB External Rotation
Notes
For the Farmer’s Holds, maintain deep focus on your posture and spinal alignment. If possible, try to keep a little bit of air between the KB and your thigh. You’re looking to feel this on your lower lateral trunk on the opposite side you’re holding the bell.
SKILL
Kipping Toes to Bars
METCON
12:00 AMRAP
10 Cal Bike
8 Box Jumps
6 Toes to Bars
Notes:
compare to 11.26.20
Aim for around 5 rounds.
BJ: If you’re up for it see if you can go a little higher than you usually do on box jumps
T2B: 6 T2B / 6-8 Hanging Leg Raises / 8 Sit-Ups
Bike: 10/8 Row sub: 12/10
CrossFit Group Class Programming Template (WK2/6)
2021 Art Show is Gonna be Lit!
The 2021 CFSBK Art Show is on Saturday, December 4th from 7-10pm. We’ve got some live music, live tattooing and over 17 talented artists ready to show off their work! Below are some of the confirmed artists so far. Save the date, its the premier CrossFit/Art extravaganza of the season!
Jenna J Prints/paintings
Leah Decesare Steel knives
Katherine Day Oil on canvas
Ashley Macha Poetry
Matt josephs Photography
Stella Zawistowski Crossword Puzzles
Roshni Hariharan Photography
Adele Myers Raffle new book
Stephanie Arabagian Paintings
Keith walter Drawings
Meredith Nolan Paintings/short film
Ashima Chitre Paintings/drawings
Aaron Weiss Photographs
Norah Buckman drawings
Michelle Zassenhouse Photographs
Justine Aronson Opera
As always, our own Jim Gentry will be doing LIVE TATTOOING at the art show!! You can sign up for a slot on using this form which also has pricing details. The flash sheet is below:
