Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Today’s Programming:
Workout of the Day
STRENGTH
A1: Alternating DB Bench Press
3×12-16
A2: FFE Reverse Lunge
3×16-20 total
Notes
Work up to some heavy loads on this complex.
Lunges: load this with DBs or KBs at any rack you prefer (suitcase, front rack, Up/down)
METCON
AMRAP 12:00
24 Double Unders
12 Burpees
6 Toes to Bars
Notes
DU: 24 DU / 12 DU / 24 Alt2 / 48 SU
T2B: Kipping / Strict / 12 Hanging Leg Raises
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Inchworms Spiderman Walk
12 Good Mornings
6ea Side Plank Rotations
Strength
A1. Squat Press Outs
4 x 6 – 8 Reps
A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each
A3. Windshield Wipers
4 x 12 – 15 Alt Reps
Conditioning
AMRAP 12:00
24 Low Box Runners or (24 Double Unders)
12 Burpees
6 V Ups
New shots for the 2021 Calendar by Joel Z
2021 Dogs of CFSBK calendar
The 2021 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
CHIPS Canned Food Drive ends today!
CFSBK is collecting canned foods to help stock our local food pantry and soup kitchen. CHIPS helps feed our neighborhood community by serving hot meals to as many as 350 people on a daily basis, handing out pantry items, and providing shelter for homeless young mothers and their infants. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).
We will collect items in the large bin under the TV to the left as you enter the gym from now until Wednesday, December 23rd. Please bring in any and all non-expired items that you would like to donate!
If you would like to see other ways to help the staff at CHIPS, click HERE