Workout of the Day
A. 4-8 Strict Knees to Elbows
B. 20 Wall Ball Shots
rest 3 min
A. 12 alt DB Front Rack Reverse Lunges, heavy
B. 40 sec Shuttle Run, 25′ segments
rest 3 min
A. 30 sec Weighted Hollow Hold Flutter Kicks
B. 40 sec Bike for Calories
Scale the weight/height of the wall ball shot so you can hit 20 reps consistently within the minute — ideally unbroken.
On the shuttle run, one hand must touch the floor at the beginning of each segment.
On the flutter kicks, make sure shoulder-blades stay off the ground and keep your heels low, ideally no more than 6″ away from the floor. Use any implement: plate, DB, or KB.
CrossFit Group Class Programming Template (WK6/9)
Friday Night Fever!! The next three Fridays!!
CFSBKer Arin S’ recommendations on how to help Turkish and Syrian citizens reeling after the recent earthquakes
Our heart goes out to the people affected by the earthquakes. Arin wanted to share his recommendations on how to help:
Fellow CFSBKers, I wanted to write to you regarding the devastating earthquakes (7.8 and 7.6 magnitudes) that happened in south-eastern Turkey and Syria on February 6th. It is being reported that the death count has surpassed 20,000 with actual numbers being likely much higher.
I am working with multiple people across the Turkish community to support those in need. There are many organizations where those that wish to give can support the people in need, some that I have donated to:
– Ahbap – Bridge to Turkey As my family and multiple friends have confirmed that this organization is pretty good, declaring exact donations and receipts on platforms like Twitter,
– American Red Cross
– International Federation of Red Cross
Please note that like always it’s recommended for those that are donating to always research the institutions.