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Saturday 12.26.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming Workout of the Day Strength EMOM 15:00 1 Back Squat Notes Start at a medium/heavy weight and work up towards a heavy but...
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Sunday 12.27.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Workout of the Day STRENGTH Wide Grip Pause Bench Press 3×6-10 reps Notes: Assume a Grip about a hand width wider than your typical bench press...
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Monday 12.28.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH EMOM x 15:00 2 x Hang Power Cleans + 1 x Push Jerk Notes Work up to a heavy, but...
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Tuesday 12.29.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming METCON AMRAP 18:00 60 Double Unders...
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Wednesday 12.30.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming: STRENGTH Wide Grip Bench Press 3×6-10 reps Notes: If you were here on Sunday, try to go heavier than the...
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Thursday 12.31.20
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Workout of the Day STRENGTH Strict Ring Dips 4-5×6-12 Notes: RD: Strict / Self Assisted or banded / Feet Elevated Bench Dips METCON “Fuck...
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Friday 1.1.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 8am Morning Mindfulness: 9am Note that @ Home classes are one hour later today. Today’s Programming STRENGTH EMOM 15:00 1 Power Clean + 1 Hang Power...
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Saturday 1.2.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming STRENGTH Front Squat 5-5-5 Notes: Work up to a heavy 5 on the Front Squat. These should be around 80-85% of your heavy...
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Sunday 1.3.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH 25:00 For Load and Quality 2:00 row or bike 14-18 DB Bench Press 16 total FFE reverse lunges Notes: Challenge...
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Monday 1.4.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming METCON 6 Rounds for time of: 36 Double Unders 6 Kipping CTB Pull-Ups 3 Clean and Jerks...
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Tuesday 1.5.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH Front Squat 1-1-1 85% Rep out Notes: Work up to a technically sound heavy...
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Wednesday 1.6.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming: METCON 5 Rounds for time 400m Row 20 DB Bench Press 20 Weighted Forward Lunges Notes: Row: 400m / 350m...
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Thursday 1.7.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Today’s Programming STRENGTH EMOM 15:00 A: 3 Touch and Go Deadlifts B: 6-9 Ring Dips C: Rest Notes: Deadlifts: Work up to a challenging but...
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Friday 1.8.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Morning Mindfulness: 8am Today’s Programming METCON 5 Rounds for time: 12 Cal Bike 12 Hang Power Cleans Notes: The cleans on this workout should be...
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Saturday 1.9.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming METCON From 0-10:00 perform: 2000m Row At the 10:00 mark start: 5 Rounds of: 20 Wall Ball Shots 10 Kipping Pull-Ups...
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Sunday 1.10.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Precision Nutrition Panel 11:15am Today’s Programming METCON 5 Rounds for time of: 60 Double Unders 15 Dumbbell Bench Press 15 Deadlifts Notes:...
View ArticleMonday 1.11.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Work up to a heavy single on the following complex: Power Clean + Split Jerk...
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Tuesday 1.12.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH EMOM 15:00 1 Back Squat Notes Work up to a heavy single on the back squat...
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Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming: STRENGTH A1: Lateral Box Step-Ups 3-4×8-12e A2: DB Bench Press 3-4×8-12 Notes: Step-ups can be loaded...
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Thursday 1.14.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Today’s Programming METCON AMRAP 15:00 12 Calorie Bike 9 Deadlifts 6 Ring Dips Notes Bike: 12 / 9 Deadlifts: Should be 1-2 sets and medium...
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