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Monday 3.22.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Bench Press 5×5 Across Notes This is the final exposure of Bench Press in this...
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Tuesday 3.23.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming METCON 1 EMOM 10:00 20-35 Double Unders 5 Hang Power Cleans Notes Compare to 12.18.20...
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Wednesday 3.24.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming METCON AMRAP 15:00 3 Strict Handstand Push-Ups 6 Deadlifts 9 Box Jumps Notes HSPU: 3 Strict / 3 with 1-2...
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Thursday 3.25.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming STRENGTH Back Squat 3×5 Across Notes Perform three work sets of 5 reps at the...
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Friday 3.26.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming STRENGTH DB Bench Press 5×8-10 Ring Rows 5×8-10 Notes If you’re competing in 21.3 tomorrow,...
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Saturday 3.27.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front...
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Sunday 3.28.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming ASSISTANCE/STRENGTH A1: 5 Sumo Deadlifts A2: 1:00e Side Plank A3: 15 DB Chest Flys Notes: Take 25-30 minutes to work through...
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Monday 3.29.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH Back Squat 3x8s OR Lower body Recovery 1:00-1:30 Light Row/Bike 10-15 Light...
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Tuesday 3.30.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH Bench Press 3×10-12 Notes Perform three work sets of bench press in the 8-12...
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Wednesday 3.31.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming STRENGTH Strict Chin-Ups 5×3 Notes Perform 5 sets of three strict pull-ups. Focus on a proper METCON...
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Thursday 4.1.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Kids: 4:30pm Today’s Programming ASSISTANCE 3 sets of: 8-12 SA Bench Supported KB/DB Rows 8-12 SL KB/DB RDLs 1:30...
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Friday 4.2.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming STRENGTH Front Squat 3×6 Notes: Perform 3 sets of 6 reps on the front squat, leaving 1-3 reps...
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Saturday 4.3.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming METCON AMRAP 12:00 6 Push-Ups or Ring Push-Ups 6 Box Jumps 6e DB Hang Muscle Clean Rest 6:00 12:00 to establish 1...
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Sunday 4.4.21 Easter 🐰
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH 3 Sets of: A1: 65m Single Arm Farmer’s Carry A2: 16 Seated Theraband Reverse Flys Notes: 65m means you walk to 3rd...
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Monday 4.5.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Teens/Preteens: 4:30pm Today’s Programming STRENGTH A1: Front Squat 3×3 B1: Bench Press 3×8-10 Notes: Take 30-35 minutes to work...
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Tuesday 4.6.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Morning Mindfulness: 8am Today’s Programming STRENGTH Romanian Deadlift 3×6-10 Notes: Work up to three sets of 6-10 reps on the...
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Wednesday 4.7.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am, 12pm & 6pm Today’s Programming STRENGTH A1: SA Seated DB Press 3×8-10 A2: FFE Reverse Goblet Lunge 3×8-10e Notes: Perform 3 Work sets of...
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Thursday 4.8.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Pilates Happy Hour: 6:00pm Today’s Programming SKILL Kipping Toes to Bars METCON AMRAP 20:00 16 Calorie Bike 8 Kipping Toes to Bars 16 Box...
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Friday 4.9.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming STRENGTH Back Squat 3×6 Notes: Perform three sets of 6 reps on the back squat leaving 1-3...
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Saturday 4.10.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming STRENGTH EMOM 15:00 1 Hang Power Clean Notes: Work up to a techically sound hang power clean over 15:00. Try to work up...
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