CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Back Squat 1-1-1-1-1
Notes:
Take 20 minutes to work up toward a heavy single. In reality this should be more of a 2RM as we want you to leave one rep in reserve on these sets. Communicate with your coach about attempts if you’re unclear how to approach today’s training. Newer members not interested in performing a heavy single may perform a 5×3 training session instead.
METCON
4 Rounds of:
AMRAP 2:00
12 Front Rack Reverse Lunges
36 Double Unders
2:00 Plank
Notes:
Perform the 2:00 AMRAP then go directly into the plank. Hold the plank for as much of the two minute window that you can with good alignment. Pick up the following 2:00 AMRAP where you left off at the first round.
Score is total rounds completed.
Lunge: Unbroken (115/95/75/65/45/..)
DU: 36 DU / 24 DU / 12 DU / 35 Alt 2 / 72 SU
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
16 Squat Thoracic Rotations
8 Yoga Push Ups
16 Alt Lateral Lunges
Strength
A1. Single Arm Overhead Squat
4 x 8 – 10 Reps Each
A2. Seated Single Arm Press
4 x 8 – 10 Reps Each
A3. Weighted Hollow Flutter Kicks
4 x 16 – 20 Reps
*Count one foot for reps on the flutter kicks.
Conditioning
AMRAP 12:00
8ea Single Arm Push Press
6ea Single Arm Front Rack Reverse Lunges
24 Low Box Runners
*Count one foot for reps on the low box runners, or replace this movement with 24 Double Unders or 48 Single Unders if you have a jump rope at home.
Coach Whitney taking on Saturday’s Partner Workout. Pictures by Sam Ayide, see the full set on our flickr.
Sign up for Starting Strength Afternoon Cycle
Our upcoming evening Starting Strength cycle has already sold out, however there are still a few slots left in the afternoon cycle.
CFSBK Strength Cycle
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Details
Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.
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