Thursday 12.30.21

Workout of the Day

STRENGTH

5 Sets of:
Sandbag Carry 130m

Notes
Work up through 5 challenging unbroken sandbag carries for 130m.

METCON

6 Rounds for time of:
12 Kettlebell Swings
12 Renegade Rows (total)
12 Tuck-Ups
12 Lunges (total)

Notes
Use the same set of DBs for the renegade Rows and the Lunges held at a hang.

CrossFit Group Class Programming Template (WK2/2)

Sasha leading a Yoga flow from our January 2020 New Years Day Event

3 Spaces left in our New Years Day Yoga and Meditation Event

Start your 2022 at CFSBK with a free yoga and meditation class! Facilitated by CFSBKers Sasha S and Lizzie D, we will begin class with a 35 minute yoga practice that is scalable to all levels. Following the yoga portion of the class we will share a 15 minute meditation with a focus on setting intentions for the new year. At the end of the session participants are invited to write and reflect on their hopes for the new year.

When: Saturday, January 1st from 9-10am
Price: This is free for CFSBK members, however we ask that participants consider making a contribution to CFSBK’er Janet U’s Go Fund Me to help with her medical bills.
Registration: is limited to 25 participants and available to the CFSBK community.

Register here!

About the Instructors

Sasha has been teaching yoga for more than twenty years. Her classes follow the CrossFit model of being “infinitely scalable”. A member of the CFSBK for seven years Sasha is honored to have the opportunity to bring back the New Year’s Day practice that she and Coach Chris Fox first shared four years ago.

Over the past 40 years Lizzie has been an on again off again meditator. For the past 9 years she’s mostly been on. If she doesn’t fall asleep in Sasha’s savasana she’ll silently lead a stillness practice after the yoga.

Wim Hof Method Returns to CFSBK 1/9

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & 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.

Learn more and register here! CFSBK members get 20% off with Discount Code: twenty

The Year in Fitness: Shorter Workouts, Greater Clarity, Longer Lives