CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Workout of the Day
STRENGTH
A1: Incline DB Bench Press
3×14-18
A2: Incline Supported Reverse Flys
3×14-18
Notes
Use the same bench/box set-up for each movement. On the flys, control the tempo and hold the bottom and top of each rep for a 1-2 count.
METCON
20:00 AMRAP
Row 20 cals
20 Push-Ups
20 Box Jumps
Notes
Move at a steady pace. Its okay if you need to break the push-ups up into 3-5+ sets, but if you can’t perform at least 10 unbroken push-ups, either perform a banded or incline variant
Sam Ayide is a respiratory therapist, surfer and photographer. We’re happy to announce that Sam will be doing some photography around the gym. We so look forward to seeing CFSBK through his lens!
Check out some of his work on IG
New Strength Cycles with Coach Jeremy
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 (6 slots)
AM cycle meets M/W/F at 11AM
PM Session: Monday Jan 4th – Friday Feb 26th (6 slots)
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