Happy 4th of July from CFSBK!
We’ll be open from 9am to 12pm today for Open Gym. Everything else is cancelled. Have a fun and safe day, gang!
Vote for Movie Night!
Exercise your CFSBK civic duty! On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! And we want you to tell us which of the following movies we should show:
Please leave a comment on the event page to vote for your preference! Movie Night will be BYOB. Come for some fitness, stay for some fun!
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Yesterday’s Whiteboard: Split Squat / Bench Press | Chipper WOD
Training with the Meat-Free MMA Fighter Munchies
Zhou Xiaojing Clean and Jerks 287 lbs hookgrip
Wednesday's Programming
Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 8
Tempo Front Squat (31X1):
1 x 8
Perform 2 sets of Back Squats, followed by 1 set of Front Squats. Use last cycle to inform you of a place to start. Leave room to go up nest week.
Post loads to comments.
Exposure 1 of 8
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Every 3 minutes for 5 rounds:
20 Double-Unders
5 Toes-to-Bars
10 Double-Unders
5 Toes-to-Bars
Scale Double-Unders to singles as needed, and Toes-to-Bars to Hanging Leg or Knee Raises as needed. Each round should be taken at 75-85% intensity and should be finished in under 1 minute on the fast end.
Post work to comments.
Man, the Scots are really psyched about 'Merica!! Freeeeeeedom!!!
The only movement I shall be performing today are
Toes-to-the-bar
Stay safe everyone