CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Back Squat
3-3-3
Notes
Try to go heavier than you did last week as well as the pause 3s on
2/1.
METCON
AMRAP 7:00
7 Front Squats
7 Toes to Bars
Notes:
FSQ: Unbroken (95/75/65/55/45)
T2B: 7 T2B / 14 HLR / 14 Anchored Sit-Ups
ASSISTANCE
Banded Face Pulls
2-3×15-20
Single Leg Calve Raises
2-3×10-15e
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
8ea WGS
8 Yoga Push Ups
16 Alt Sit Outs
Strength
A1. Goblet Squat with Single Leg Concentric Bias
4 x 10 – 12 Alt Reps
A2. Single Arm Overhead Split Squat
4 x 8 – 10 Reps Each
A3. Single Arm Farmer Carry
4 x :30 – 1:00 Each
Conditioning
AMRAP 7:00
7 Air Squats
7 V Ups or Tuck Ups
Warm Up
2 – 3 Rounds:
8ea WGS
8 Yoga Push Ups
16 Alt Sit Outs
Strength
A1. Goblet Squat with Single Leg Concentric Bias
4 x 10 – 12 Alt Reps
A2. Single Arm Overhead Split Squat
4 x 8 – 10 Reps Each
A3. Single Arm Farmer Carry
4 x :30 – 1:00 Each
Conditioning
AMRAP 7:00
7 Air Squats
7 V Ups or Tuck Ups
Nicole floating through Saturday’s workout
BTC BrassTacks Series #4: Mindful Running & Safety, in honor of Ahmaud Arbery
CFSBKer and member of the Brooklyn Triathlete Club’s Anti-Racism board Michelle Z is putting together a community run in honor of Ahmaud Arbery’s death. You can learn more about the event and RSVP below.
BTC BrassTacks Series #4: Mindful Running & Safety, in honor of Ahmaud Arbery
Join us Tuesday, February 23, 8-9:15pm EST
Join The Brooklyn Triathlon Club and Jasmine “Coach Jaz” Graham for this special event. This event is for current, previous, or aspiring runners of all experience levels – free and open to the public.
Through the lens of the sport, and in honor of Ahmaud Arbery who was killed while running on Feb 23, 2020, we’ll explore how to care for ourselves and the people around us. We’ll discuss running as a release of the stress we are all accumulating, listening to your body, tips to get and keep yourself going, and guidance to help you take your practice to the next level.
Then we’ll learn how to take better care of each other, by sharing stories and building empathy for our experiences running as marginalized people, discussing ways to stay safe, and how to be an ally to our friends and neighbors of all walks of life who we see out there alongside us.
Please join us for this very special session which is guaranteed to inspire you to tune in to your practice and the people around you, all in honor of Ahmaud Arbery.
Jasmine “Coach Jaz” Graham an RRCA Running Coach, Jaz has been a contributing coach to the New York Times’ Run Well program since 2010. She gives lectures around the country empowering fitness professionals to take their business to the next level. Jaz is an Institute Of Integrative Nutrition Certified Health Coach focusing on Women’s Health. For ten years, she’s been the running coach for Yachad, a global nonprofit that addresses the needs of disabled Jewish young people. For over a decade, she’s hosted a holiday gift drive for the Incarnation Center, an orphanage in Washington Heights for children and teens with HIV/AIDS. She’s devoted more than a decade to empowering people to feel strong, healthy, focused and fit and plans to continue for decades to come.
The BTC Brass Tacks Series is a monthly off-season virtual series covering practical essentials around Triathlon. The series seeks to distill and deliver seasonally-relevant information about all aspects of triathlon from starting out, training, racing and finding community. Aimed at both novices and experienced athletes, we endeavor to demystify triathlon, make it more accessible, and welcome more to the sport and our community. All from Brooklyn Triathlon Club (BTC), Brooklyn’s friendliest Triathlon Club.