Friday 1.15.21

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

Today’s Programming


EMOM 15:00
1 Clean

Athletes may choose to perform a squat or power clean today.


3-5 Rounds for Quality and Load
1:00 Jump Rope
8e Single Arm KB gorilla Row
8-12 Barbell Z-Press

JR: Athletes choice:
1:00-1:30 Jump Rope Practice
1:00 Max Reps, any variety

CFSBK @ Home

Workout of the Day

3 – 5 Rounds of:
6ea Windmills
1:00 Jump Rope/Low Box Runners
20 Piked Box Shoulder Taps
12ea Single Leg Glute Bridges

3 – 5 Sets Each Side of:
6 Single Arm DB Hang Snatch
+ 6 Single Arm Hang Clean + Press
+ 6 Offset Reverse Lunge
+ 6 Single Arm Bent Over Row

Linda really, really enjoying the Air Bike

This year’s CrossFit Open will be unique both in terms of how its adapted to the pandemic as well as this being the first time we’re seeing the Open under new leadership at CrossFit itself. Some basic changes are that this year will be three weeks instead of five and a bodyweight-only version will also be included for those who want to participate from home. There will also be three Rx’s instead of two for wider participation as well as several adaptive categories that are new this year. We definitely plan on running the Open and both in the gym and @Home so stay tuned for more details. Check out the links below to learn more and Register!

The CrossFit Open

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event. Beginning March 11, this year’s Open will be the most accessible in CrossFit history, with flexible options for participants to compete either at their local gym or at home, with or without equipment

The Complete 2021 Rulebook can be found here

Friday 1.15.21