CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
Workout of the Day
METCON
AMRAP 10:00
1-2-3-4-5… Clean and Jerks
2-4-6-8-10… Kipping Pull-Ups
Notes
Alternate rep rounds per movement working up the ladder until the 10:00 mark.
C&J should be steady singles (155/135/95/75/53)
KPU: 2-4-6 Kipping / 2-4-6 Banded, Strict or self assisted / 1-2-3 Strict or banded
ASSISTANCE
3-4 Sets
15-20 Seated DB Press
15-20 Sit-Ups or Tuck-Ups
Notes
If you hit 20 reps and could have kept going increase weight. Make sure to get at least 15 reps in each set.
For the trunk work move with control and tension
CrossFit Group Class Programming Template
CFSBK @ Home
METCON
AMRAP 30:00
2-4-6-8-10… Single Arm DB/KB Clean and Jerks
2-4-6-8-10… Single Arm Bent Over DB/KB Row
2-4-6-8-10… Sit-Ups or Tuck-Ups
Notes
2 Reps on the Clean and Jerks and Bent Over Rows means 2 total, so 1 on each arm, and so on.
2020 Dogs of CFSBK calendar
The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for $35 with the option of an additional donation. A limited number of calendars are on their way to the gym but they are sure to run out quickly. Never fear, you can place your order HERE. The deadline for orders is 12/23 so act now!
Here is a note from the Co-Founders of PupStarz Rescue.
At PupStarz, we have a track record of rescuing some of the hardest cases from high kill shelters regardless of age, breed, and temperament—in fact we have saved over 530 this year alone!! But with so many rescues, come many medical bills.
- This year we have spent over $150,000 in medical care – and due to COVID we have had some of the most challenging medical cases since our inception.
- Your donations can directly help say yes and fund the surgeries and medical care for deserving pups and kitties like Pongo featured here, who needed both eyes removed.
- We are volunteer-run and rely 100% on individual donations so please consider making a tax-deductible donation on this very important day for us.
We humbly thank you for your continued support.
With great thanks,
Mel, Constance and Robyn
Co-Founders
PupStarz Rescue
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