Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded WOD Whiteboard Explanation 6.16.20
Warm Up
6 Prone I Y T
6ea Single Leg Anterior Reach
6 Glute Bridges
Strength
Superset:
A1) 3 x 8-10 reps each Single-Arm Suitcase Deadlift
A2) 3 x 8-10 reps each Single Bent Over Row
Conditioning
Every Minute on the Minute x 12:
1. 3 Wall Walks (or 20 Pike Shoulder Taps)
2. 20 High Knees (count one foot for 20 reps)
3. :20each Single Arm Kettlebell/Dubbell Plank Isometric Hold
4. 10 Dumbbell Good Mornings
Post work to comments.
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Coaches Keith and Katie outdid themselves today with their mythical creature theme for Friday’s 12pm Zoom class
The Week Ahead at CFSBK
We have a full schedule of virtual classes with our mythical coaches for you this week! Here’s what’s up:
Tuesday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded
Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded
Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)
Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
Saturday
10am Locked & Loaded
Sunday
10am Active Recovery
If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page!
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