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Friday 5.21.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am & 12pm Morning Mindfulness: 8am Today’s Programming STRENGTH Sumo Deadlift 3×6 Notes: Work up to three sets of a heavy sumo deadlift. Each rep...
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Saturday 5.22.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming STRENGTH Level 2 5×5 @50% Level 1 3×5 Across Notes: L2: These are speed squats intended to be performed at a 3-1-X-2...
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Sunday 5.23.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH A: Sumo Deadlift 3×6 B: Back Squat 3×5 (you can use %s from Saturday/Tuesday or just perform a 3×5) C: Bench Press...
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Monday 5.24.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Teens/Preteens: 4:30pm Today’s Programming STRENGTH Power Clean + Hang Power Clean + Push or Split Jerk Notes: Work up to a heavy but technically...
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Tuesday 5.25.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Morning Mindfulness: 8am Today’s Programming STRENGTH Back Squat Level 2 4×5 @75% Level 1 3×5 Across Notes: Next Tuesday is the day after Murph. For...
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Wednesday 5.26.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Today’s Programming STRENGTH Bench Press 3×10-15 Notes: Perform three sets of 10-15 unbroken reps on the bench press. Try to go heavier than...
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Thursday 5.27.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Today’s Programming STRENGTH A: Sumo Deadlift 5×3 B: Back Squat (Tuesdays options) C: Bench Press 3×10-15 D: Shoulder Press 3×6-8 E: Chin-Ups...
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Friday 5.28.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Morning Mindfulness: 8am Today’s Programming STRENGTH Sumo Deadlift 5×3 Notes Work up to five sets of a heavy triple sumo deadlift. Each rep should...
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Saturday 5.29.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming STRENGTH Level 2 5×5 @55% Level 1 3×5 Across Notes: If you’re performing murph this Monday, consider reducing your work...
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Sunday 5.30.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH A: Sumo Deadlift 3×6 B: Back Squat (Tuesdays or Saturdays options) C: Shoulder Press 3×5 D: Chin-Ups 5×5 Notes: If...
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Memorial Day Murph 2021
Today over 90 CFSBKers are taking on our 14th annual Memorial Day Murph challenge! This is the first in person “event” we’ve had since last year and are very grateful for finally getting to the point...
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Tuesday 6.1.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Morning Mindfulness: 8am Today’s Programming STRENGTH Back Squat Level 2 4×5 @70% Level 1 3×3 Across -OR- RECOVERY (Performed Murph) 3-5 Sets of...
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Wednesday 6.2.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Today’s Programming STRENGTH Shoulder Press 3-3-3-3-3 Notes Work up to a heavy but perfect triple on the shoulder press. METCON Partner AMRAP...
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Thursday 6.3.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Today’s Programming STRENGTH A: Back Squat (Monday or Saturdays programming) B: Shoulder/Bench Press 3-3-3-3-3 C: Sumo Deadlift 1-1-1-1-1 D:...
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Friday 6.4.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Morning Mindfulness: 8am Today’s Programming STRENGTH Sumo Deadlift 1-1-1-1-1 Notes: Work up to a heavy single on the Sumo Deadlift! We’ll be...
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Saturday 6.5.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 10am Today’s Programming STRENGTH Level 2 5×5 @50% Level 1 3×3 Across Notes L2: These are speed squats intended to be performed at a 3-1-X-2...
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Sunday 6.6.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH A: Back Squat (Saturday’s programming) B: Shoulder/Bench Press 3-3-3-3-3 C: Sumo Deadlift 1-1-1-1-1 D: Hang Power...
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Monday 6.7.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Teens/Preteens: 4:30pm Today’s Programming METCON “DT” 5 Rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Notes: Time Cap: 12:00...
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Tuesday 6.8.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Morning Mindfulness: 8am Today’s Programming STRENGTH Back Squat Level 2 4×5 @75% Level 1 3×3 Across Notes L2: This should be the same loading as...
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Thursday 6.9.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Today’s Programming ASSISTANCE 1 30:00 For Quality and Load Bike 2:00 Bench Press 15 Reps Farmer’s Carry 130m Notes: Bike: Keep it at a...
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