Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Today’s Programming
METCON
AMRAP 15:00
12 Calorie Bike
9 Deadlifts
6 Ring Dips
Notes
Bike: 12 / 9
Deadlifts: Should be 1-2 sets and medium heavy (275/225/185/155/135/95..)
Ring Dips: 6 Dips / 6 Banded Dips / 9 Feet Elevated Bench Dips
ASSISTANCE
3-5 Sets of:
8-12 Dumbell LTEs
12-16 Seated Dumbbell Curls
:30e Seated Palloff Hold
CrossFit Group Class Programming Template
Prakash grinding out some Landmine Presses during Monday’s workout
Membership Updates
Good news CFSBKers! We’ve updated our memberships. The “Sustaining” membership is now called “Silver Membership” and provides access to 5 sessions per week. The “Benefactor” membership is now the “Gold Membership” and allows access to up to 7 sessions per week. We’ve also opened up Friday evening and Saturday/Sunday Open Gym from 2pm onward to CrossFit memberships. Similarly, Open Gym memberships can now access the gym 5 times per week and Benefactor Open Gym members can access the gym up to 7 times per week. If you choose to use the extra offerings, we appreciate any effort to utilize off-peak training hours whenever possible to help make sure all members are accommodated for. Thanks everyone!