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WOD 5.23.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded 5.23.20 Warm Up Whiteboard Explanation 10 Minutes for Quality: 8 each Supinated Single-Arm Row 8 each Staggered Stance Dumbbell/Kettlebell...
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WOD 5.24.20
Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors Cycle 2, Wk4, Day 3 Warm Up Joint Prep: 10 Forward/Back Ankle Rocks 10 Bear Plank Rocks to Shin Stretch 4e Quadruped Hip CARS 3 Rounds: 10...
View ArticleMemorial Day Murph
Virtual Class Zoom Room Password: CFSBK 2020 Virtual ” Memorial Day Murph” AMRAP 20 Minutes: 5e Dumbbell Bent Over Rows 10 Push-Ups 15 Squats Followed by a: 1, 1.5 or 2 mile run Please note that we...
View ArticleWOD 5.26.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 5.26.20 Warm Up 5 each Shoulder Cars :20-:30 Reverse Bridge Plank 8 Alternating Samson Lunges “Murph” Recovery...
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WOD 5.27.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded Whiteboard Explanation 5.27.20 Warm Up 3 Rounds: 5 Inch Worm + Yoga Push-Ups 8 each 1 Arm Sumo Deadlift 8 each Sciatic Nerve Floss Strength 4...
View ArticleWOD 5.28.20
Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors 5.28.20 (Thursday Intervals) Joint Prep 1-2 Rounds: 4e Quadruped Hip CARS 4e Forearm to Instep with Rotation 5e Toe Swipes Warm Up 2 Rounds:...
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WOD 5.29.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded Whiteboard Explanation 5.29.20 Warm Up 3 Rounds: 10 each leg Half Kneeling Russian Twists 8 1+1/4 Air Squats 10 alt. Lateral Lunges Strength...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded Whiteboard Explanation 5.30.20 Warm Up 10 Minutes for Quality: 8 each 1-Arm Kettlebell Romanian Deadlift (weight in between feet, 3 second...
View ArticleWOD 5.31.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Workout 5.31.20 Joint Prep 1-2 Rounds: 10e Ankle Rocks Toes/Heels 10e Hip and Knee Circles 5e Cat/Cow Warm Up 2-3 Rounds: 20 Alternating Standing...
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WOD 6.1.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.1.20 Warm Up :15 Prone W Hold 6ea Squat Thoracic Rotations 6 Reverse Yoga Push-Ups Strength Superset: A1) 3 x 6-8 each Single Arm...
View ArticleWOD 6.2.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 6.2.20 Warm Up Wrist CARs Shoulder CARs Cat Cow Plank Ts 30 Minutes at an Easy Pace: 3ea Windmills 10 No-Push-Up...
View ArticleWOD 6.3.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 6.3.20 Warm Up 6ea Worlds Greatest Stretch :15ea Single Leg Flamingo Hold 6 Scap Push-Ups Strength Superset: A1) 3...
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WOD 6.4.20
Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors Whiteboard Explanation 6.4.20 (Thursday Intervals) Joint Prep 1-2 Rounds: 5e Shin Box Flow 5 Bear Plank Shifts to Shin Stretch :30 Down Dog...
View ArticleWOD 6.5.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 6.5.20 Warm Up 6 Prone Snow Angels 6 Prisoner Good Mornings 6 No Push-Up Burpees Strength Superset: A1) 3 x 6 – 8...
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WOD 6.6.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.6.20 Warm Up :15 Prone W Hold 6ea Squat Thoracic Rotations 6 Reverse Yoga Push-Ups Strength Superset: A1) 3 x 6-8 each Single-Arm...
View ArticleWOD 6.7.20
Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors 6.7.20 Cash In Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages:...
View ArticleWOD 6.8.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.8.20 Warm Up 5ea Half – Kneeling Windmills :30 Extended Reverse Plank Bridge 20 High KneesStrength 5 – 7 Sets (each side): 5 Single-Arm...
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WOD 6.9.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.9.20 Warm Up 6ea Rear Lunge w/Lateral Flexion 6ea Anterior Reach 6 Reverse Yoga Push-Ups 20 Minutes at an Easy Pace: 3ea Turkish...
View ArticleWOD 6.10.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 6.10.20 Warm Up :30 Superman Swimmer Kicks 6 Single-Leg Crossbody Romanian Deadlifts 6 No-Push-Up Burpees Strength...
View ArticleWOD 6.11.20
Virtual Class Zoom Room Password: CFSBK Road Warriors Workout 6.11.20 Joint Prep 1-2 Rounds: 10e Toe/Heel Rocks 10e Knee and Hip Circles (both directions) 5 Bootstrap with Thoracic Rotation Warm Up 3...
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