Wednesday 2.10.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming: SKILL/STRENGTH Choose one track to work on based on your current abilities. Focus on low volume, high...
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Thursday 2.11.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming METCON 20:00 AMRAP 5 Cleans 10 Ring Push-Ups 50 Double Unders Notes: Cleans: If...
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Friday 2.12.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming SKILL/STRENGTH Mid Hang Power Snatch + OHS Notes: Try to go heavier than last week’s complex...
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Saturday 2.13.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming METCON CrossFit Open Workout 17.1 For Time: 10 Dumbbell Snatch 50/35 lbs 15 Burpee Box Jump Overs 24/20″ 20 Dumbbell...
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Sunday 2.14.21 Valentines Day ❤️
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming METCON 30 Minutes for Quality Air Bike 20 Cals 6 Ring Dips 8 Strict Chin-Ups 20 Tuck-Ups Notes: Ring Dips: 6 Dips / 6 Matador...
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Monday 2.15.21 Presidents Day
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Back Squat 5-5-5 Notes: Try to go heavier than the pause 5’s we did on 1/25. See...
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Tuesday 2.16.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH Bench Press 5-5-5 Notes: Try to go heavier than the Bench Press from 2.2.21...
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Wednesday 2.17.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming SKILL/STRENGTH Choose one track to work on based on your current abilities. Focus on low volume, high...
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Thursday 2.18.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming STRENGTH EMOM 10:00 1 Clean and Split Jerk Notes: Work up to a heavy but subax...
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Friday 2.19.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming SKILL/STRENGTH EMOM 15:00 Pause Snatch Notes: Pause just below the knee cap for a 2 count...
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Saturday 2.20.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming METCON For Time: 25 Cal Bike 50 Kettlebell Swings 25 Cal Bike 50 Wall Ball Shots 25 Cal Bike 100 Double Unders 25 Cal...
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Sunday 2.21.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH Turkish Get-Up Notes: Work up to a heavy but technically sound TGU on each arm. METCON 3 Rounds For Time: 500m Row...
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Monday 2.22.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Back Squat 3-3-3 Notes Try to go heavier than you did last week as well as the...
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Tuesday 2.23.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH Shoulder Press 3-3-1-1-1 Notes Work up to a heavy triple, then drop the reps to...
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Wednesday 2.24.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming SKILL/STRENGTH Choose one track to work on based on your current abilities. Focus on low volume,...
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Thursday 2.25.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming METCON AMRAP 12:00 6 Squat Cleans 12 Push-Ups Rest 6:00 AMRAP 12:00 6 Push Press...
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Friday 2.26.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming SKILL/STRENGTH EMOM 15:00 Power Snatch + OHS Notes: We have been slowly increasing range of...
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Saturday 2.27.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming PARTNER METCON 30:00 AMRAP: 9 cal. bike 6 burpee box jumps 3 Power cleans Notes: Partners alternate complete rounds on...
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Sunday 2.28.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming METCON AMRAP 16:00 6 Handstand Push-Ups 8 Kipping Pull-Ups 12 Kettlebell Swings Notes: HSPU: Strict / 1-2 Abmats / Piked HSPU...
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Monday 3.1.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Back Squat 1-1-1-1-1 Notes: Take 20 minutes to work up toward a heavy single. In...
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