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Tuesday 9.1.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CFSBK @ Home Workout of the Day 7...
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Wednesday 9.2.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit STRENGTH Pause Back Squat 3×8-10 Work up to three moderately challenging sets of 8-10 reps....
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Thursday 9.3.20
Virtual Class Zoom Room (Password: CFSBK) Yoga in the Park: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Workout of the Day STRENGTH A1: Deadlift 3×8 A2: Two Arm Dumbbell high Pulls 3×10 Notes: DL: No...
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Friday 8.4.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am (with Sasha S!) Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit METCON AMRAP 14:00 6...
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Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit METCON 30:00 at an Aerobic Pace Row or Bike 3:00 30 Anchored Sit-Ups 12 Bent-Over Barbell Rows Notes: Move at a...
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Sunday 8.6.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming CrossFit STRENGTH Pause Front Squat 4×6 Notes: Sets can be progressive or across. Focus on perfect positions, especially in...
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Monday 9.7.20 (Labor Day)
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit STRENGTH Deadlift 4×8 Notes: DL: No touch and go reps. Get about 3 warm-up and 4...
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Tuesday 9.8.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit Workout of the Day Every...
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Wednesday 9.9.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Thursday Yoga Update: Since it looks like a probable chance of rain and thunderstorms tonight and tomorrow morning, Yoga class...
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Friday 9.10.20
Virtual Class Zoom Room (Password: CFSBK) Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Workout of the Day STRENGTH Shoulder Press 3-3-3 80% Rep Out x2 Work up to a heavy but sub max triple then...
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Friday 9.11.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit STRENGTH EMOM 15:00 1-3 Power Cleans...
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Saturday 9.12.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit STRENGTH Wide Grip Bench Press 3×8-10 Notes: Work sets can be across or progressive based on how you feel....
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Sunday 9.13.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming CrossFit STRENGTH 16:00 / 4+ sets: 10e Single Arm Suitcase Deadlift 10e Bench Supported DB or KB Rows 20 Supine Leg Lifts...
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Monday 9.14.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit STRENGTH Back Squat 3×5 Notes: Work up to 3 heavy sets of 5. Loading can be...
View ArticleTuesday 9.15.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit WORKOUT Of THE DAY EMOM...
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Wednesday 9.16.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit STRENGTH Bench Press 3×8-10 Notes: Try to go a bit heavier than prior bench press exposures this...
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Thursday 9.17.20
Virtual Class Zoom Room (Password: CFSBK) Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Workout of the Day METCON 20:00 Circuit of: Row 15 Cals 20 Kettlebell Swings :30e Copenhagen Plank Notes:...
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Friday 9.18.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit STRENGTH Front Squat 3-3-3-3-3...
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Saturday 9.19.20 CFSBK’s 13th Birthday!
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit Strength EMOM 13:00 1 Power Clean Notes: Work up to a heavy but technically sound single. If you’re feeling...
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Sunday 9.20.20 “Education Front Line”
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Workout of the Day Strength Bench Press 3×8-10 “EDUCATION FRONT LINE” AMRAP 20:00 1-2-3-4-5-6-7-8… SA DB Hang Power Clean SA DB FSQ SA DB Push...
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