In 5 Minutes:
10 Russian Kettlebell Swings
Max Calories Rowed in Remaining Time
Rest 5:00 between sets
Complete each round of today’s work at a pace that you could maintain for 20+ minutes. Pace as needed in order to have similar splits for each set, and a similar score for each row. The first round should feel “too easy,” the second and third ones just right. The kettlebell should be a medium load for you, one that you feel comfortable swinging. Modify the dubs to Alternating Foot Steps or 2x Singles and the Toes-to-Bars to Hanging Leg Raises, Hanging Knee Raises, or 2x Sit-Ups as needed.
Post work to comments.
Week 2 of 4
Want to take on Open Workout 20.3 with your CFSBK buds? Join us tomorrow for our third Friday Night Lights of the year! The action kicks off at 7:00pm. Go HERE to sign up for a heat | Photo by Thomas H.
Saturday: Wim Hof 2-Hour Session
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This Saturday we’re offering a 2-hour session for those who have already taken the Fundamentals seminar, and there are still some tickets available!
The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Date, Time, and Pricing
2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Who are these workshops for?
These workshops are suitable for everyone, but do require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
What to Bring
- Warm comfy clothes
- Yoga mat (CFSBK has plenty you can borrow!)
- Bathing suit and towel (if ice bath bound)
- Open minds and hearts
News and Notes
- Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! Sign up HERE or via the link on the sidebar to the right.
- This Sunday’s 11am Active Recovery class is cancelled.