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Thursday 4.8.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Today’s Programming SKILL Kipping Toes to Bars METCON AMRAP 20:00 16 Calorie Bike 8 Kipping Toes to Bars 16 Box...
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Friday 4.9.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming STRENGTH Back Squat 3×6 Notes: Perform three sets of 6 reps on the back squat leaving 1-3...
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Saturday 4.10.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming STRENGTH EMOM 15:00 1 Hang Power Clean Notes: Work up to a techically sound hang power clean over 15:00. Try to work up...
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Sunday 4.11.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH Shoulder Press 3×5 Notes Work up through three challenging sets of 5 reps keeping 1-2 reps in reserve. You’ll likely...
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Monday 4.12.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming METCON 6 Rounds for time of: 45 Double Unders 9 Front Squats 9 Kipping Pull-Ups Notes: JR:...
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Tuesday 4.13.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming METCON 5 Rounds for time of: Run 400m 10 Power Clean and Jerks Notes: Run 400m / 270m ::...
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Wednesday 4.14.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming STRENGTH Floor Press 5×5-8 Notes: Perform 2 Warm-Up then 5 progressive sets of the floor press. Try to...
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Thursday 4.15.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Today’s Programming STRENGTH Option A: Back Squat 3×5 Option B: Bench Press 3×5 Option C: Strict Chin-Up 5×3...
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Friday 4.16.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming STRENGTH A1: Pause Back Squat 3×5 B1: Pendlay Rows 3×8-10 Notes: Take 25-30 Minutes to work...
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Saturday 4.17.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming METCON AMRAP 20:00 270m Run 5 Strict HSPU 10 Deadlifts Notes: HSPU: (+) Deficit / 5 Strict / 5 with 1-2 abmats / 5 Box...
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Sunday 4.18.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming METCON 5 Rounds for time 18 Calorie Bike 14 DB Bench Press 12 Total Barbell Reverse Lunges Rest 3:00 Notes: Choose loads for...
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CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Front Squat 5×3 Notes: Perform 5 work sets of heavy triples on the back squat....
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Tuesday 4.20.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH Sumo Deadlift 3-3-3-3-3 Notes: Work up to a challenging triple on the sumo...
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Wednesday 4.21.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming METCON 4 Rounds for time 400m Run 12 Chest to Bar Kipping Pull-Ups 12 Weighted Step-Overs Notes: Run: Aim...
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Thursday 4.22.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Today’s Programming STRENGTH Option A (Mon): Front Squat 5×3 Option B (Tue): Deadlift 5×3 Option C: (Tue) Bench...
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Friday 4.23.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming STRENGTH Pause Back Squat 5×3 Notes: Perform 5 sets of 3 reps on the pause back squat. If you...
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Saturday 4.24.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming PARTNER METCON With one partner working at a time, complete the following AMRAP AMRAP 30:00 Run 540m (270e) 30 Power...
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Sunday 4.25.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming METCON 6 Rounds for Time: 24 Double Unders 12 total OH Plate reverse Lunges 6 Kipping CTB Pull-Ups Notes: DU: 24 DU / 12 DU /...
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Monday 4.26.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH A: Back Squat 3-3-3 B: Bench Press 8-8-8 Notes: Take 30-35 minutes to work up to...
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Tuesday 4.27.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH EMOM 15:00 1 Power Cleans Notes: Start the EMOM at a medium weight and...
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