CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
METCON
5 Intervals of:
Run 270m
12 Deadlifts
Rest 2:00
Notes
Keep an moderate pace on each interval and try to stay consistent with your splits. This workout is not a sprint. The run should be a jog pace staying light on your feet and the deadlifts should be medium/light weight and unbroken.
(155/135/105/85/65/..)
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
20:00 For Quality
20 Bird Dogs
3 – 6ea Turkish Get Ups
20 Russian Twists
6e Single Leg Burpees
Strength
A1. Single Arm Sumo Deadlift
3 x 12 – 14 Reps Each
A2. Single Arm High Pull
3 x 8 – 10 Reps Each
A3. Bodysaws
4 x 12 – 16 Reps
Theodora and Kelley destroying their strict chin-ups earlier this week
Evening Team
Smaller than the Morning team but possibly more well rested these night owls are coming to take names in this year’s open. Rumor has it many of them sleep in a handstand position so 21.1 aint no thing. Let the Games begin!
| 1 | Omar | Francis | Evening Team | 3rd CrossFit Open (Padawon) | Masters (35+) |
| 2 | Christopher | Dent | Evening Team | 3rd CrossFit Open (Padawon) | Open Division |
| 3 | Eric | Flaxman | Evening Team | 3rd CrossFit Open (Padawon) | Open Division |
| 4 | Kelley | Blosser | Evening Team | 7th CrossFit Open | Open Division |
| 5 | Amanda | Glover | Evening Team | 3rd CrossFit Open (Padawon) | Open Division |
| 6 | Carissa | Mueller | Evening Team | 6th CrossFit Open | Open Division |
| 7 | Dan | Calanca | Evening Team | 6th CrossFit Open | Open Division |
| 8 | Sheryl | Cohen | Evening Team | 3rd CrossFit Open (Padawon) | At home |
| 9 | Joey | Sinchak | Evening Team | 3rd CrossFit Open (Padawon) | Open Division |
| 10 | Katherine | Day | Evening Team | 4th CrossFit Open | Masters (35+) |
| 11 | Joel | Zimmer | Evening Team | 3rd CrossFit Open (Padawon) | Masters (35+) |
| 12 | Karl-Henry | Cesar | Evening Team | 5th CrossFit Open (Jedi knight) | Open Division |
| 13 | Patrick | Sullivan | Evening Team | 4th CrossFit Open | Open Division |
| 14 | Dan | Conroy | Evening Team | 1st CrossFit Open (Initiate) | Open Division |
| 15 | Asha | Banker | Evening Team | 6th CrossFit Open | Masters (35+) |
| 16 | Liran | Krell | Evening Team | 6th CrossFit Open | Open Division |
| 17 | Eric | Arbitman | Evening Team | 5th CrossFit Open (Jedi knight) | Masters (35+) |
| 18 | pierre | davidoff | Evening Team | 9th CrossFit Open | Masters (35+) |
| 19 | Jess | Lowney | Evening Team | 4th CrossFit Open | At home |
| 20 | James | Wan | Evening Team | 5th CrossFit Open (Jedi knight) | Masters (35+) |
| 21 | Juan | Recalde | Evening Team | 1st CrossFit Open (Initiate) | Open Division |
See the updated roster for both teams here