Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded WOD 6.19.20
Warm Up
:15 Prone W Hold
6ea Squat Thoracic Rotations
6 Reverse Yoga Push-Ups
Strength
Superset:
A1) 3 x 8-10 reps each Single Arm Kettlebell/Dumbbell Front Squat
A2) 3 x 8-10 reps each Single Arm High Pull
Conditioning
3 x Tabata (:20 work/:10 Rest x 8):
Tabata 1
Single Arm Overhead Squats
Alternate rounds between right and left
Tabata 2
Mountain Climbers
Tabata 3
Hollow Body Flutter Kicks
Post work to comments.
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FIT 55+ At Home WOD 6.19.20
Warm Up
3-4 Rounds (at a deliberate pace):
5e Forward Leg Swings
5e Wide Stance Hip Circles
10 Alternating Torso Rotations
:20 Active Chest Opener
Strength
4-5 Sets (each):
6-8e Split Squats
:20-:30e Side Plank
Conditioning
4 Rounds:
3 minutes of continuous effort at a medium pace
12 Backpack Swings
9e Lateral Step Overs
6 Push-Ups
Rest 2:00 between rounds. Begin each round with the Swings and aim to score the same or close to the same as the first round. Hold a weight at your chest goblet stye for the Step Overs as appropriate.
Post work to comments.
Farewell (for now) to Coach Nick!
Coach Nick and his family are moving to Montana for a year! Nick has been a CFSBK coach since November of 2008. The tentative plan is for the Petersons to move back to Brooklyn after a year. Nick has been a staple at the gym and seen every iteration and evolution of the gym from the Lyceum days to today. Many members have incredible memories of coach Nicks dutiful coaching and sadistic CRASH-B programming, one of our annual and most memorable programs. We’ll miss you, Nick!
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