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CFSBK Road Warriors
Movement Prep: 1-2x through 5 each leg “Y” foot reaches 5e Forearm to instep with rotation :20 calf march Warm Up 3x: 10e alternating lateral lunge with rotation 10 (1 Shoulder Tap + 1 Scap Pushup) 15...
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CFSBK @ Home 7.03.20
Warm Up 6ea DB Powell Raise 6ea Quadruped Hip Extension 20 High Knees Strength: A1. Front Foot Elevated Reverse Lunge 3 x 5 – 15 Reps Each A2. Hollow Body Single Arm Floor Press 3 x 5 – 15 Reps Each 14...
View ArticleCFSBK @ Home 7.04.20
Warm Up 6 Body Saw 6ea Bird Dogs 6ea Cross Body RDL Strength: A1. Single Leg RDL 3 x 5 – 15 Reps Each A2. Plank Support Row 3 x 5 – 15 Reps Each A3. Single Arm Skull Crusher 3 x 5 – 15 Reps Each *If...
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CFSBK Road Warriors 7.05.20
Movement Prep: 1-2x through 5 each leg “Y” Foot Reaches (skip to 1:58 on video) 5e Forearm to instep with rotation :20 Calf March Warm Up 3x: 20 Jumping Jacks or High Knees 20 Alternating Knee to...
View ArticleCFSBK @ Home 7.06.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm & 6pm Yoga: 10am PreTeens & Teens: 4:30pm Warm Up 6ea Leg Cradle to Side Lunge 12 ALT Pike Toe Touches :20 Reverse Plank Bridge...
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CFSBK @ Home 7.07.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness with Coach Fox: 8-8:30am (free!) Kids: 4:30pm Warm Up Shoulder CARs Cat Cow Quadruped Hip Extension...
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CFSBK @ Home 7.08.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm & 6pm Teens&PreTeens: 4:30pm Warm Up 6ea DB Powell Raise 12 Alt Cossack Squats 20 High Knees Strength: A1. Front Foot Elevated...
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7.09.20
Virtual Class Zoom Room Password: CFSBK Yoga: 7am (With Special guest coach Sasha S!!) Pilates: 6:00pm with coach Frank H Kids: 4:30pm Coach Katie rocking Sportivo Leggings by Bliss Body. Use code:...
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CFSBK @ Home 7.10.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Warm Up :20 Superman Hold 6ea Side Plank Rotations 6ea Single Leg Cone Touches Strength: A1. Single Leg RDL 3 x...
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Article 0
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 10am 4 Rounds, each round for time, of: 50 Air Squats 40 Sit-Ups 30 KB/DB Swings 20 Hand Release Push-ups Rest 3:00 between each round. Choose...
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Active Recovery 7.12.20
Virtual Class Zoom Room Password: CFSBK Active Recovery with Coach Fox: 10am Do you feel like Arend (below)? Maybe you could use a little TLC at today’s zoom Active Recovery class with coach Fox....
View ArticleCFSBK @ Home 7.13.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm & 6pm Yoga: 10am PreTeens & Teens: 4:30pm Warm Up 5ea Half – Kneeling Windmills :30 Extended Reverse Plank Bridge 20 High Knees...
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CFSBK @ Home 7.14.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Virtual Fit55 with your parents: 11am!! Kids: 4:30pm Warm Up 6ea Worlds Greatest Stretch :15ea...
View ArticleCFSBK @ Home 7.15.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm & 6pm PreTeens: 4:30pm Warm-Up: 6 Prone Snow Angels 6 Calisthenic Good Mornings 6 NP Burpees Strength: A1. Single Leg RDL 3 x 5 – 15...
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Yoga/Pilates 7.16.20
Virtual Class Zoom Room Password: CFSBK Yoga: 7am Pilates Happy Hour: 6:00pm with coach Frank H Kids: 4:30pm “We are thrilled to say that Lucas Dolan Hutsal arrived on Saturday morning, 7/11 at 3:12am,...
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Kate Welk article
Kate W: Childbirth in the time of COVID CFSBKer Kate W gave birth to her daughter Louisa in late March, just when things were starting to hit the fan in NYC. Kate gave us a quick update on her...
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CFSBK @ Home 7.17.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am,12pm Virtual Fit55+: 11am FREE! Morning Mindfulness: 8am Warm Up 6 x :10ea 90/90 Hip Stretch 6ea Side Plank Rotations 6 Inchworms w/shoulder...
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CFSBK @ Home 7.18.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 10am Warm Up :15 Prone W Hold 6ea Squat Thoracic Rotations 6 Reverse Yoga Push Ups Strength: A1. Single Arm Overhead Squat 3 x 5 – 10 Reps Each...
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Active Recovery 7.19.20
Virtual Class Zoom Room Password: CFSBK Active Recovery with Coach Fox: 10am Sunil working HARD during last year’s Open CFSBK Zoom Trivia Returns! We’re hosting another Zoom Trivia Night this...
View ArticleCFSBK @ Home 7.20.20
Virtual Class Zoom Room Password: CFSBK CFSBK @ Home: 7am, 12pm & 6pm Yoga: 10am PreTeens & Teens: 4:30pm Warm Up 6ea Rear Lunge w/Lateral Flexion 6 Push-Ups 12 Glute Bridges Strength: A1....
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