Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
Workout of the Day
Strength
EMOM 15:00
1 Back Squat
Notes
Start at a medium/heavy weight and work up towards a heavy but submax single.
Try to work up to a heavier weight than last week’s front squats.
Partner Metcon
AMRAP 25:00
100 Double Unders
40 Wall Ball Shots
20 Kipping Pull-Ups
Notes:
With one partner working at a time, complete the total reps equally dividing work between partners.
DU: DU / Alt 2 / SU x2 volume
KPU: KPU / Banded / Ring Rows
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
12 Alt Pike Toe Touches
12 Alt Around the World
:30 Reverse Plank Bridge
Strength
A1. Single Arm Military Press
4 x 6 – 8 Reps Each
A2. Kroc Row
4 x 8 – 10 Reps Each
A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each
Conditioning
4 Rounds of :40 Work/:20 Rest:
1. Russian Twists
2. Cossack Squats
3. No Push Up Burpees
4. Crossover jacks
Joey auditioning for the role of Santa’s 9th reindeer.
Canned Food Drive
If you’re coming to the gym today, you’ve got one more chance to bring some canned food for the needy!
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).
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
New Years Eve 2019-2020. If only we knew what awaited us all.