Virtual Class Zoom Room
Password: CFSBK
Warm Up
3 Rounds:
5 each Elbow-to-Instep with Rotation
5 each direction Dual Scapular CARs
20 Alternating Lateral Step Overs
EMOM 30 Minutes (6 Rounds):
1) 8 each Single Arm Suitcase Lunges (alternate legs)
2) 8 each arm 3-Point Row
3) 20 Alternating Low Box Runner Steps
4) :20 each Bent Over Batwing Hold
5) Max Air Squats in :30
Post work to comments.
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Fit 55+ Gym-less WOD 5.4.20
Warm Up
3-4 Rounds (at a deliberate pace):
5e Standing Leg Up and Overs
10 Bent Over T Raises
5e Lunge Stretch with Rotate and Reach
Strength
4-5 Sets (each):
6-8 Goblet 1 1/4 Squats
6-8e Single Arm Z-Presses
Conditioning
15 Minutes of Continuous Effort:
10 Alternating Leg Reverse Lunges
15 Sit Ups
20 Alternating Bear Position Plank Drags
The Bear Position Plank Drags are 20 total, 10 each arm. Use what you have on hand for them.
Post work to comments.
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Coach David updated this classic photo of Kate E. for 2020. A masterpiece!
The Week Ahead at CFSBK
It’s May and we’re still social distancing, but we’re as committed as ever to helping you stay fit and connected to the CFSBK community. We have a full schedule of classes for you this week! Here’s what’s up:
Monday
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded
Tuesday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded
Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded
Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)
Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
Saturday
10am Locked & Loaded
12pm Brittnastics
Sunday
10am Active Recovery
If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page!
Question of the Day
What is your favorite live music performance? Post a YouTube link!
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Gym Owners See Creative Solutions As They Plan Reopening Morning Chalk Up
Now Anything Is Possible Reasons to Be Cheerful