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Thursday 12.10.20
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Workout of the Day STRENGTH Hang Power Clean 1-1-1 Notes: Work up to a heavy but technically sound...
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Friday 12.11.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming Workout of the Day STRENGTH Shoulder Press...
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Saturday 12.12.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming Workout of the Day STRENGTH EMOM 12:00 1 Pause Front Squat Notes Try to make incremental weight jumps most or all sets....
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Sunday 12.13.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Workout of the Day 30:00 for Quality and load Row 1:30 10e SL DB RDLs 10-15 DB Bench Press 10-15 DB Bent Over Rows Notes: Move at a steady pace...
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Monday 12.14.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming Workout of the Day STRENGTH Work up to a heavy set of the following complex: 3 Hang Power...
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Tuesday 12.15.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming STRENGTH Front Squat 3-3-3 Notes:...
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Wednesday 12.16.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: Workout of the Day STRENGTH A1: Barbell Bench Press 3-4×10-12 A2: RNT Reverse Goblet Lunges 3-4×10 each...
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Thursday 12.17.20
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Workout of the Day STRENGTH A1: Deadlift 5-5-5 A2: Single Leg Calve Raises 3×12-16e Notes DL: Work up...
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Friday 12.18.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming Workout of the Day METCON EMOM 10:00 20-35...
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Saturday 12.19.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming Workout of the Day STRENGTH EMOM 12:00 1 Front Squat Notes: Try to make incremental weight jumps most or all sets. Work...
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Sunday 12.20.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Workout of the Day STRENGTH A1: Incline DB Bench Press 3×14-18 A2: Incline Supported Reverse Flys 3×14-18 Notes Use the same bench/box set-up for...
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Monday 12.21.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming Workout of the Day METCON AMRAP 10:00 1-2-3-4-5… Clean and Jerks 2-4-6-8-10… Kipping...
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Tuesday 12.22.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming STRENGTH Back Squat 3-3-3 Notes:...
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Wednesday 12.23.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6p Today’s Programming: Workout of the Day STRENGTH A1: Alternating DB Bench Press 3×12-16 A2: FFE Reverse Lunge 3×16-20 total...
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Thursday 12.24.20 Christmas Eve ☃️
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Workout of the Day Assistance 15:00 For Quality: Row 1:00 Accumulate :20 Ring Support 10e SL RDL 10e WTD External Rotation METCON AMRAP 15:00...
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Friday 12.25.20 🎄Christmas 🎁
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 8am (Ugly sweater or festive pajamas optional ) Morning Mindfulness: 9am Today’s Programming 12 Days of Christmas For Time: 1 Burpee 2 Push Presses 3...
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Saturday 12.26.20
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming Workout of the Day Strength EMOM 15:00 1 Back Squat Notes Start at a medium/heavy weight and work up towards a heavy but...
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Sunday 12.27.20
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Workout of the Day STRENGTH Wide Grip Pause Bench Press 3×6-10 reps Notes: Assume a Grip about a hand width wider than your typical bench press...
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Monday 12.28.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH EMOM x 15:00 2 x Hang Power Cleans + 1 x Push Jerk Notes Work up to a heavy, but...
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Tuesday 12.29.20
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55) Today’s Programming METCON AMRAP 18:00 60 Double Unders...
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