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Saturday 2.27.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming PARTNER METCON 30:00 AMRAP: 9 cal. bike 6 burpee box jumps 3 Power cleans Notes: Partners alternate complete rounds on...
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Sunday 2.28.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming METCON AMRAP 16:00 6 Handstand Push-Ups 8 Kipping Pull-Ups 12 Kettlebell Swings Notes: HSPU: Strict / 1-2 Abmats / Piked HSPU...
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Monday 3.1.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Back Squat 1-1-1-1-1 Notes: Take 20 minutes to work up toward a heavy single. In...
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Tuesday 3.2.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH Bench Press 3-3-1-1 Notes: Heavy triple and single. Leave one rep in reserve...
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Wednesday 3.3.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming SKILL/STRENGTH Choose one track to work on based on your current abilities. Focus on low volume, high...
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Thursday 3.4.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming STRENGTH EMOM 15:00 1 Clean and Jerk Notes: Work up to a technically sound heavy...
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Friday 3.5.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming SKILL/STRENGTH EMOM 15:00 Snatch or Hang Power Snatch + OHS Notes: We have been slowly...
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Saturday 3.6.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming METCON EMOM 20:00 A: 6-8 DB Deadlifts + 6-8 Hang Power Cleans + 6-8 Thrusters B: 12-18 sit-ups Notes: Alternate...
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Sunday 3.7.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH Chin-Up 3-3-3-3-3 Notes: Perform 5 sets of 3 chin-ups, either with enough assistance or resistance to make three...
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Monday 3.8.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Bench Press 3×10-12 Across Notes Perform three work sets, ideally at the same...
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Tuesday 3.9.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming METCON For time: 100 Double Unders 10 Power Cleans 80 Double Unders 8 Power Cleans 60...
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Wednesday 3.10.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming STRENGTH EMOM 15:00 A: 6-8+ Strict HSPUs or 6-8 Seated DB Presses B: 6-8 Strict Toes to Bars C: Rest...
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Thursday 3.11.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming STRENGTH Back Squat 3×5 Across Notes: Perform three work sets of 5 reps at the...
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Friday 3.12.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming METCON 5 Intervals of: Run 270m 12 Deadlifts Rest 2:00 Notes Keep an moderate pace on each...
View ArticleSaturday 3.13.21 🤸CrossFit Open 21.1 🤸
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit Open 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9...
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Sunday 3.14.21 🥧
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH Front Squat 5×3 Notes Perform 5 sets of 3 reps at the same weight on the Front Squat. If you have a 1RM FSQ, perform...
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Monday 3.15.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Bench Press 3×8-10 Across Notes: Perform three work sets, ideally at the same...
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Monday 3.16.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH 7×3 Strict Tempo Pull-Ups 1↑-3-2↓-2 tempo Notes: Today’s pull-up work is all...
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Wednesday 3.17.21 ☘️
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming METCON 1 24:00 for Quality Row 30 cals 12 Strict HSPU or Shoulder Presses 24 Tuck-Ups Notes Move at an...
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Thursday 3.18.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming STRENGTH Back Squat 3×5 Across Notes Perform three work sets of 5 reps at the...
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