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Sunday 10.11.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am CrossFit C Day: Clean & Jerks / Squats / Overhead Strength STRENGTH EMOM 12:00 1 Cluster Build up to a heavy single. No Jerks! METCON EMOM...
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Monday 10.12.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit D Day: Upright Rows / Curls METCON AMRAP 20:00 21 Cal Row 15 Box Jump Overs 9...
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Tuesday 10.13.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 10am (One hour earlier than normal today!) Fit55 Zoom Room (Password: fit55) Today’s...
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Wednesday 10.14.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit B Day: Single Leg Squat / Upper Body Pulling STRENGTH EMOM 15:00 A: 6-8 Chin-Ups B: 16...
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Thursday 10.15.20
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:...
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Friday 10.16.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit D Day: Upright Rows / Curls METCON...
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Saturday 10.17.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit EMOM 15:00 A: 3 T&G Deadlifts B: 20 Incline DB Bench Press C: Rest Notes: Use a 16″ or 20″ box to incline...
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Sunday 10.18.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am CrossFit B Day: Single Leg Squat / Upper Body Pulling STRENGTH A1: Back Squats 5-5-5-5-5 A2: DB or KB Rows 10e-10e-10e-10e-10e Notes: BSQ:...
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Monday 10.19.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit C Day: Clean & Jerks / Squats / Overhead Strength STRENGTH EMOM: 15:00 1...
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Tuesday 10.20.20
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 METCON 4 Rounds for Time:...
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Wednesday 10.21.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit A Day: T&G Deadlift / Horizontal Push / Shoulders STRENGTH EMOM 15:00 A: 10 T&G...
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Thursday 10.22.20
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm CrossFit B Day: Single Leg Squat / Upper Body Pulling STRENGTH Pendlay Rows 4×8-12 METCON 4 Rounds...
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Friday 10.23.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit METCON For Time: 75 Double Unders 15...
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Saturday 10.24.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming CrossFit METCON 5 Rounds for Time: 12 Cal Bike 10 Kipping Pull-Ups 8 Devil’s Presses Notes: This workout should take...
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Sunday 10.25.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am CrossFit A Day: T&G Deadlift / Horizontal Push / Shoulders METCON 5 Rounds for time of: Run 400m 16 T&G Deadlifts 16 Ring Push-Ups Notes:...
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Monday 10.26.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming CrossFit B Day: Single Leg Squat / Upper Body Pulling STRENGTH 3-5 Sets: A1. FFE...
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Tuesday 10.27.20
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 C Day: Clean & Jerks /...
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Wednesday 10.28.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: CrossFit D Day: Upright Rows / Curls METCON AMRAP 16:00 8 cals Air Bike 8 Kipping Pull-Ups 16 Tuck-Ups...
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Thursday 10.29.20
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm CrossFit A Day: T&G Deadlift / Horizontal Push / Shoulders STRENGTH A1: 1/2 Kneeling Landmine...
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Friday 10.30.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming CrossFit B Day: Single Leg Squat / Upper Body...
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