Clik here to view.
Monday 9.21.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit Workout of the Day AMRAP 35:00 16 Bent Over Barbell Rows 270m Run 16 Kipping Toes...
View ArticleClik here to view.
Tuesday 9.22.20
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 5...
View ArticleClik here to view.
Wednesday 9.23.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit STRENGTH Deadlift 3-3-3-3-3 Work up to a heavy but technically sound triple. Dead starts, no...
View ArticleClik here to view.
Thursday 9.24.20
Virtual Class Zoom Room (Password: CFSBK) Yoga in the Park: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Workout of the Day STRENGTH Bench Press 10-10-10 Notes: Work up to three sub max heavy 10s. You...
View ArticleClik here to view.
Friday 9.25.20
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 3+ Sets / 15:00 8e Windmill...
View ArticleClik here to view.
Saturday 9.26.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit STRENGTH Back Squat 3-3-3-3-3 Work up to a heavy triple on the back squat. This is the lowest rep range we’ve...
View ArticleClik here to view.
Sunday 9.27.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am CrossFit MetCon/Strength EMOM 12:00 6 Deadlifts 3 Hang Power Cleans 1 Thruster Notes: Complete the barbell complex as one unbroken set each...
View ArticleMonday 9.28.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit C Day: Horizontal Press / Squat Day 2 Strength A1: Pause DB Bench Press 3×12-16...
View ArticleTuesday 9.29.20
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 D Day: Pulling / Trunk...
View ArticleClik here to view.
Wednesday 9.30.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit A Day: Squats / Overhead / Double Unders Strength EMOM 15:00 A: 2 Pause Back Squats B: 8-12 1/2...
View ArticleClik here to view.
Thursday 10.1.20
Virtual Class Zoom Room (Password: CFSBK) Yoga in the Park: 7am (Near the Band shell) This class works the same as your virtual classes and will not deduct from your weekly visits. Pilates Happy Hour:...
View ArticleFriday 10.2.20
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 DB...
View ArticleSaturday 10.3.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit D Day: Trunk / Pulling STRENGTH Dumbbell Windmill 3x8e Notes: Work up to a heavy 8 on each side. Warm-up by...
View ArticleClik here to view.
Sunday 10.4.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Workout of the Day A Day: Squats / Overhead / Double Unders (Final Day!) STRENGTH Shoulder Press 5-5-5-5-5 Notes: Perform 2-3 warm-up and 4-5...
View ArticleClik here to view.
Monday 10.20.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit Week 1/4 – A Day: T&G Deadlift / Horizontal Push / Shoulders STRENGTH EMOM...
View ArticleClik here to view.
Tuesday 10.6.20
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 B Day: Single Leg Squat /...
View ArticleClik here to view.
Wednesday 10.7.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit C Day: Clean & Jerks / Squats / Overhead Strength STRENGTH EMOM 15:00 1 Power Clean + 1...
View ArticleClik here to view.
Thursday 10.8.20
Virtual Class Zoom Room (Password: CFSBK) Yoga in the Park: 7am (Near the Band shell) This class works the same as your virtual classes and will not deduct from your weekly visits. Pilates Happy Hour:...
View ArticleClik here to view.
Friday 10.9.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit A Day: T&G Deadlift / Horizontal...
View ArticleClik here to view.
Saturday 10.10.20
Virtual Class Zoom Room (Password: CFSBK) Pilates Happy Hour: 9am (One time only!!) CFSBK @ Home: 10am Today’s Programming CrossFit B Day: Single Leg Squat / Upper Body Pulling STRENGTH Barbell Bent...
View Article