CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
METCON
AMRAP 18:00
60 Double Unders
10 Back Squats
15 Cal Bike
Notes:
DU: 50 DU / 30 DU / 50 Alt 2 / 125 SU
BSQ: Should be able to done in 1-2 sets. If you’ve got a heavy single weight from recent training, aim for around 55-60% of that for today’s workout. You can also use this calculator to enter any recent rep ranges you’ve done to get an estimated 55-60% of a 1RM.
Bike: Should take around 1:00-1:30 15 cal / 10 cal. Sub 20/15 cal Row
STRENGTH
A1: Supine Grip Ring Row
4×8-12
A2: Side Plank
4×1:00e
Notes:
Try to move between the two exercises with minimal transition. The ring rows should be a challenging body angle for the rep range. Perform the side planks unbroken.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 Rounds:
6ea Quadruped Thoracic Rotations
12 Alt Cossack Squats
6 Inchworms w/Shoulder Taps
Strength
A1. Single Arm Overhead Squats
4 x 6 – 8 Reps Each
A2. Goblet Goodmornings
4 x 8 – 10 Reps
A3. Side Plank Raises
4 x 12 – 15 Reps Each
Conditioning
AMRAP 12:00
50 Low Box Runners
12 Goblet Squats
9 Burpees
Fit55 @ Home
Warm-Up
3 Rounds:
12 Alternating Standing Knee Hugs
6 Tall Plank to Down Dog Knee Taps
6 Reverse Bridge Plank Ups
Strength
4-5 sets each of:
1) 4-5e Single Leg Chair Squats, or 8-10 Goblet Squats
2) 8-10 Chair Dips
*Rest about :30-1:00 between exercises
Conditioning
10 Minutes of Continuous Effort:
5 Inchworms
10e Single Arm Split Stance Bent Over Rows
15 Swings
Aim to work at a challenging pace with minimal transition time between exercises.
Nevermind the jinglebells, here’s Rickke swinging a kettlebell.
New Strength Cycles with Coach Jeremy
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
AM Session: Monday Jan 4th – Friday Feb 26th (4 slots left!)
AM cycle meets M/W/F at 11AM
PM Session: Monday Jan 4th – Friday Feb 26th (SOLD OUT)
B Cycle meets M/W/F at 7:30PM
Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us