Fitness: 3 x 5 Linear Progression
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 50% of 1RM (capped at 20).
Fitness and Performance: Heavy 5
Work up to a heavy, dead stop, set of 5 reps. No loss of spinal position. No touch and go. Start light enough to add 30-50 lbs over the cycle. These should feel easy today.
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Tabata Row for Calories or Fartlek Mile
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Want to get see the long view of our programming? Check out the programming board between the two bathrooms to see what we’ve done each month. If you stare are it long enough you can see the past present and future simultaneously.
News and Notes
- Coach David’s blog Inside the Affiliate is back with a new spotlight, this time on STRONG Gym in Missouri. Learn more about how they do things in Middle America here!
- CFSBKer Christian A.’s friend Gary Chou runs Orbital Bootcamp, a 12-week program to help students launch their ideas into the world. He’s launching a winter session and is hoping to raise money to fund scholarships specifically for women and people underrepresented in tech. From the previous program Gary ran, Orbital had a gender balanced pipeline (exactly half of the 60 applications came from women), and 70% of admitted students were women or people underrepresented in technology. Check out the Crowdrise campaign here!
Want to Bring Your Kids to CFSBK?
Introducing: CFSBK Kids Club. This won’t be your ordinary kids’ watch program! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you’re working out, your child(ren) will have the opportunity to explore arts and crafts, science experiments, games, and movement. You’ll get peace of mind and they get an hour jam packed with FUN!
But before we launch the program, we want to hear from you first. Fill out this survey by Friday (12/5) at 5pm so we know what you want and need!
Would you be interested in a self defense class if we offered one at CFSBK? Post thoughts below.