CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 8am (Ugly sweater or festive pajamas optional 
)
Morning Mindfulness: 9am
Today’s Programming
12 Days of Christmas
For Time:
1 Burpee
2 Push Presses
3 Front Squats
4 Box Jumps
5 Hand-Release Push-Ups
6 Dumbbell Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts
9 Calories Rowed
10 Sit-Ups
11 Kettlebell Swings
12 Thrusters
Notes:
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
For the barbell movements (2,3,8,12) Use a medium weight on the bar, (115/95/75/55/45..) If you’d like to sub Thrusters for Snatches you may.
CFSBK @ Home
12 Days of @Home Christmas
For Time:
1ea Turkish Get Up
2ea Single Arm Push Presses
3 Goblet Squats
4 Burpees
5 Hand-Release Push-Ups
6 Alt DB/KB Snatches
7ea Single Arm DB/KB Row
8 Mountain Climbers
9ea DB/KB Hang Cleans
10 Sit-Ups
11 Kettlebell Swings
12ea Single Arm DB/KB Thrusters
*count one foot for 8 reps on the mountain climbers.
Notes:
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
Coach Ro dressed as Buddy the Elf yesterday
Happy holidays to the entire CFSBK community
As far as we’re concerned, every day we’re able to keep our doors open or have you log onto a CFSBK class is a gift! So thank you! We would like to wish the entire CFSBK community a safe and happy holiday season. This year, more than ever we’re all navigating the season while processing immense change, uncertainty and collective hardship. We encourage everyone in our community to reach out to one person you think might like to hear from you, especially those among us who might be particularly isolated. If 2020 has taught us anything, its that the greatest gifts come from the heart and human connection. Stay safe out there ya’ll.