CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Shoulder Press
3-3-1-1-1
Notes
Work up to a heavy triple, then drop the reps to see what you can do for a single. For reference, a 3rm is roughly 90-93% of your estimated 1RM.
METCON
15-9-6 Reps for Time of:
Deadlifts
Handstand Push-Ups
Notes:
DL: (275/225/185/155/135/…)
HSPU: Strict full volume / strict 9-6-3 reps / 1-2 Abmats / Piked HSPU / Heavy DB Press
ASSISTANCE
DB Floor LTE
3×12-16
Barbell Rollout
3×8-12
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
10 Inchworms w/Shoulder Taps
20 Alt KB/DB Swings
:30 Reverse Plank Bridge
Strength
A1. Single Arm Split Stance RDL’s
4 x 10 – 12 Reps Each
A2. Single Arm Z Press
4 x 8 – 10 Reps Each
A3. Weighted Oblique Crunches
4 x 12 – 14 Reps Each
Conditioning
15ea-9ea-6ea Reps for Time of:
Single Arm Sumo DL High Pulls
Single Arm Push Presses
Coach Whit and CFSBKer Lizzie D putting their fitness to good use
Coach Whitney wants you to Participate South Brooklyn Mutual Aid!
Inspired by my friend Katie M., I started volunteering with South Brooklyn Mutual Aid this summer, purchasing supplies or making deliveries with my car on a few weekends. This past Saturday, Lizzie D. hopped on board with me and we delivered groceries to 9 families in Sunset Park.
Here is a brief explanation of SBMA’s neighbor to neighbor food delivery program:
“This is about solidarity not charity. We’re neighbors helping neighbors. We live in a rich immigrant community that has often been barred or denied resources from the city, state, and federal government. This is about standing with our neighbors and making sure they have the food and support they need during the COVID-19 crisis.”
If you have interest in grocery shopping, food packing in the warehouse (put your heavy lifting to good use!), supply delivery, dog-walking, or otherwise sharing your resources with our community, you can use the form(s) below to get started!
Volunteer with South Brooklyn Mutual Aid
And if you know anyone who would like to submit a request to receive support, use this form: SBMA Support Request Form