WOD 5.4.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.4.20 Warm Up 3 Rounds: 5 each Elbow-to-Instep with Rotation 5 each direction Dual Scapular CARs 20 Alternating...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.5.20 Warm Up 3 Rounds: 16 Alternating Crossbody Toe Touches 10 Inchworm T Rotations :30 each 1 Arm Overhead...
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WOD 5.5.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.6.20 Warm Up 3 Rounds: 6 Samson Lunges + Air Squats 8 Prone Lift Offs 10 Alternating 90/90 Hip Rotations...
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WOD 5.7.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Cycle 2, Wk2, Day 2 Whiteboard Explanation Warm Up Ankle Mobility 5 each: Forward Reach, Lateral, Curtsy 2 Rounds: 5e Samson Lunge with Overhead...
View ArticleWOD 5.8.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.9.20 Warm Up 3 Rounds: 6-10 Lying Windshield Wipers (option to ad weight) 5 Inch Worm + Yoga Push-Ups 8 Prone...
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WOD 5.9.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 5.9.20 Warm Up 10 Minutes for Quality: 10 Alternating Forward Goblet Lunges (walking if you have space) :20 each KB/DB Side Plank 20...
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Virtual Class Zoom Room Password: CFSBK Road Warriors Cycle 2, Wk2, Day 3 Warm Up Ankle Mobility 5e: Forward Reach, Lateral, Curtsy 3 Rounds: 200m Run 5e Forearm to Instep w/ Rotation 5e Dynamic...
View ArticleWOD 5.11.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.11.20 Warm Up 3 Rounds: 5 each Elbow to Instep w/ Rotation 5 each direction Dual Scapular CARs 20 alternating...
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WOD 5.12.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.12.20 Warm Up 3 Rounds: 16 Alternating Crossbody Toe Touches 10 Inchworm T Rotations 12 Alternating 1 -Arm...
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WOD 5.13.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.13.20 Warm Up 3 Rounds: 6 Samson Lunges + Air Squat 8 Prone Lift Offs 10 Alternating 90/90 Hip Rotations...
View ArticleWOD 5.14.20
Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors Cycle 2, Wk3, Day 2 Warm Up Ankle Mobility 5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reach 3 Rounds: 5e Forearm to Instep w/Rotation 10...
View ArticleWOD 5.15.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.15.20 Warm Up 3 Rounds: 5 Inch Worm + Yoga Push-Ups 8 each Seated DB External Rotation 8 each Sciatic Nerve...
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WOD 5.16.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 5.16.20 Warm Up 10 Minutes for Quality: 8 Double Kettlebell Romanian Deadlift (3 second negative) 20 Bicycle Crunches 5-10 Push-Up...
View Article5/22/20 Virtual Wine Tasting
Pop some bottles with Tom and Chris Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of...
View ArticleWOD 5.17.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Cycle 2, Wk3, Day 3 Warm Up Ankle Mobility 5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reaches 3 Rounds: 5e Shinbox Flow 5e Hip circles in Lunge...
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WOD 5.18.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.18.20 Warm Up 3 Rounds: 8 Air Squats (3 seconds down, 1 second pause in bottom) 8 Forearm Scapula Push-Ups 20...
View ArticleWOD 5.19.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded Whiteboard Explanation 5.19.20 Warm Up 3 Rounds: 3 each Turkish Get-Ups (no weight or light weight 5 Inchworm T Rotations 12 Alternating...
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WOD 5.20.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded Whiteboard Explanation 5.20.20 Warm Up 3 Rounds: 10 each leg Half Kneeling Russian Twists 8 1 + 1/4 Air Squats 10 Alternating Lateral Lunges...
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WOD 5.21.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Cycle 2, Wk4, Day 2 Warmup Joint Prep: 10 Forward/Back Ankle Rocks 10 Quadruped Rocks to Shin Stretch 4e Quadruped Hip CARS 3 Rounds: 5 Inchworm...
View ArticleWOD 5.22.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded Whiteboard Explanation 5.22.20 Warm Up 3 Rounds: 5 Inch Worm + Yoga Push Ups 8 each Seated Dumbbell External Rotation 8 each Sciatic Nerve...
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