6.16.20
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...
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WOD 6.17.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 6.17.20 Warm Up 6 x :10ea 90/90 Hip Stretch 6ea Side Plank Rotations 6 Inchworms w/Shoulder Taps 6 Pause Jump...
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WOD 6.18.20
Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors 6.18.20 Movement Prep 1-2 Rounds: 5 each leg “Y” foot reaches (demo at 1:58 on video) 5e Forearm to instep with rotation :20 Calf March...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.19.20 Warm Up :15 Prone W Hold 6ea Squat Thoracic Rotations 6 Reverse Yoga Push-Ups Strength Superset: A1) 3 x 8-10 reps each Single...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.20.20 Warm Up 5ea Windmills :30 Reverse Plank Bridge 20 Jumping Jacks Strength 5 – 7 Sets (each side): 10 Single-Arm Sumo Deadlifts + 8...
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WOD 6.21.20
Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors 6.21.20 Movement Prep 1-2 Rounds: 5 each leg “Y” foot reaches (skip to 1:58 on video) 5e Forearm-to-Instep with Rotation :20 Calf March Warm...
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WOD 6.22.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.22.20 Warm Up Wrist CARs Shoulder CARs Cat Cow Inchworms w/Shoulder Taps Conditioning Every Minute on the Minute x 20: 1) 8 x Single...
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WOD 6.23.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.23.20 Warm Up 6 Prone Snow Angels 6 Prisoner Good Mornings 6 No-Push-Up Burpees CRAZY METCON: Kettlebell/Dumbbell Hell 1) In 3 Minutes...
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Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.24.20 Warm Up 6ea Quadruped Hip Circles 6 x :05 Isometric Prisoner Squat 6 Pike Toe Touches Strength Superset: A1) 3 x 8-10 reps each...
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Virtual Class Zoom Room Password: CFSBK CFSBK Road Warriors 6.22.20 Movement Prep 1-2x Rounds: 4e. Shin Box Flow 4e Forearm to instep with rotation 5e Toe Swipes Warm Up 3 Rounds: 20 Jumping Jacks 10 1...
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WOD 6.26.20
Virtual Class Zoom Room Password: CFSBK Warm Up 6ea Leg Cradle to Side Lunge 6 Scap Push Ups 12 Alt Downward Dog Calf Marches Strength Superset: A1) 3 x 8-10 reps each Goblet Reverse Lunge-to-Knee...
View ArticleWOD 6.27.20
Virtual Class Zoom Room Password: CFSBK “Stonewall” AMRAP 15 Minutes: 6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 28 Double-Unders 6 Shoulder-to-Overheads 135 / 95 9 Burpees Instead of the usual...
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WOD 6.28.20
Virtual Class Zoom Room Password: CFSBK Give yourself some TLC with Active Recovery today with coach Chris Fox at 10am! CFSBK would like to thank and acknowledge longtime CFSBKer (2011) Rickke M for...
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WOD 6.29.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.29.20 Warm Up 6 x :10ea 90/90 Hip Stretch 6ea Side Plank Rotations 6 Inchworms w/shoulder taps 6 Pause Jump Squats CRAZY METCON AMRAP...
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WOD 6.30.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 6.30.20 Warm Up 6 Bootstraps 6 Prone Snow Angels 12 Alternating Prisoner Cossack Squats Strength Superset: A1) 3 x 5-10 reps each Single...
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WOD 7.1.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 7.1.20 Warm Up 12 Alternating Scorpion Stretches 12 Alternating Quadruped Shoulder Taps 6 Burpees Strength 3 x...
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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...
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