Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Workout of the Day
Assistance
15:00 For Quality:
Row 1:00
Accumulate :20 Ring Support
10e SL RDL
10e WTD External Rotation
METCON
AMRAP 15:00
3 Strict Ring Dips
6 Touch & Go Deadlifts
9 Box Jump Overs
Notes:
Move at a steady pace and focus on strong positions in the Dips and Deadlifts.
RD: Strict / Self Assisted / 3-6 Feet Elevated Bench Dips
DL: Heavy and unbroken (225/185/135/95/75)
CrossFit Group Class Programming Template
Coach Katie repping out some Deadlifts
Photo by Sam A
We’ve presold 28 2021 Dogs of CFSBK Calendar!! Thank you!
Zoom Schedule Tomorrow
Hey folks! Just posting a reminder of tomorrow’s modified CFSBK At-Home class schedule.
8am – Workout 
9am – Morning Mindfulness 
Ugly sweater or festive pajamas optional 
Jess, Chris and Molly hope to see you there!
Christmas Day Workouts
We’ll be hosting 8,9,10 & 11am in house classes on Christmas day as well as an 8am class on Zoom. We’ll be running the following workout on Friday in house as well as a similar WOD online. Come one come all!
12 Days of Christmas
For Time:
1 Burpee
2 Push Presses
3 Front Squats
4 Box Jumps
5 Hand-Release Push-Ups
6 Dumbbell Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts
9 Calories Rowed
10 Sit-Ups
11 Kettlebell Swings
12 Thrusters
Notes:
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
For the barbell movements (2,3,8,12) Use a medium weight on the bar, (115/95/75/55/45..)
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