WOD 4.29.20

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.27.20

Warm Up
3 Rounds:
5 Cuban Presses (weightless or light weight)
6 each Reverse Samson Lunges w/ 1 sec pause/stretch at bottom 
:20 each Side Scale Hold

Strength
Rear Foot Elevated Goblet Split Squat:
4 x 8 -12 each

3 second lower, 2 second pause at bottom.

Chair or couch are great options for elevating the back foot. A height anywhere from 8-16 inches is perfect, but lower is good as well. Can also be done on flat ground without the elevated back foot.

WOD
20:00 at Low Intensity:
15 Gate Swings
6-10 Dumbbell/Kettlebell Lying Leg Raises
12 Alternating Goblet Curtsy Squats
:10-:20 Copenhagen Plank Hold

Post work to comments.

Fit 55+ 

Support Your Coaches: A Message from The Give Program

I’d like to start by saying that I hope you are staying safe, staying sane, and that all of your loved ones are well during this unusual time. We’d also like to thank you for your continued support throughout the COVID-19 pandemic. This has been a particularly difficult time for gyms and trainers as we rely on face-to-face interaction for our livelihood.

Fortunately, there is a local cause called The Give Program, which is committed to supporting local New York City and Long Island gyms and fitness trainers by donating proceeds to us every time someone buys a high quality protein meal pack called a Give Box.

This is very convenient for buyers and The Give Program will donate $25 back to us for every purchase. It’s a win-win as you’ll get a good supply of quality food without having to go to the store, and we’ll be able to help offset lost business. Each protein pack contains:

• Price: $99
• Approximately 40 meals worth of food
• Ends up being under $2.50 per meal
• Delivered to your door
• Can be customized for dietary restrictions or nutritional needs
• 5 lbs of all-natural, ABF chicken breast
• 2 lbs of 90/10 lean sirloin steak ground beef
• 1 lb of peeled, deveined shrimp (without tripolyphosphates)
• (2) 6 oz NY Strip Steaks – USDA Choice
• (2) 6 oz Atlantic Salmon Filet

We’d be very grateful if you’d support the gym by buying a Give Box. You can learn more by going to thegiveprogram.com. Also be sure to follow @thegiveprogram on Instagram and share the cause with your friends and family. Stay safe, follow social distancing guidelines, and we’ll all get through this together.

Question of the Day

What does your typical work from home uniform look like?

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