Dumbbell Bench Press
4 x 6, Max @ 4011
Perform 4 sets of 6 using a load you could perform another rep or two at, then on the 5th set, perform max reps set using slightly lighter (85-90%) dumbbells. Keep rest periods to around 2 minutes after each set.
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Week 2 of 4
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30 Minutes at Sustainable Aerobic Pace:
2:00 Row/Bike
:20e Tall Kneeling Palloff Hold
20 Alternating Box Step-Ups
10e Single-Arm Plank Row
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Photo by Thomas H.
Friday Night Lights 20.3: Sign Up Now!
Our third Friday Night Lights event of the Open goes down October 25th starting at 7:00pm. Take on 20.3 in a super-fun, high-energy environment!
Everyone is welcomed to participate. Get ready to throw down! The high fives will be plentiful.
Go HERE to sign up for a heat!
We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.
Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.
Wondering how you stack up after 20.2? Here are CFSBK’s Open Leaderboards:
- Overall
- Women
- Men
- Women 35-39
- Men 35-39
- Women 40-44
- Men 40-44
- Women 45-49
- Men 45-49
- Women 50-54
- Men 50-54
- Women 55-59
- Men 55-59
- Women 60+
- Men 60+
Thank you to Coach Brett for putting these together!
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Meet Claire: Stronger in Mind, Body, and Spirit Starting Strength
No Country for Old Dogs: The Ballad of Togo the Siberian Husky Sports Stories
7 AM w/RoHarpz
Windmills in the warmup felt a little pinchy in the right hip, but it sounds like that means they are good for me and I should do more of them 😛
Bench sets at 35#, then 30# x11. Not too bad.
NFT work was fun. The plank rows felt really weird at first but fun once I got used to them.