Virtual Class Zoom Room
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
*If the weight is heavy for the skull crusher, use two hands.
FIT55 @ Home
Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
5e Forward Leg Swings
5e Arm Circles
5 Inch Worms
5 Reverse Bridge Plank Ups
Strength Whiteboard Explanation
4-5 sets each
:20e Static Lunge Hold
:30 Prone Cobra Hold
:40 Plank Reaches
Use support on the lunge hold or modify to a squat hold as needed. Doing the plank reaches arm a straight arm plank is easier while doing them from a forearm plank is more challenging.
Conditioning Whiteboard Explanation
15 Minutes of Continuous Effort
10 Alternating Leg Reverse Lunges
15 Bent Over Backpack Rows
20 Alternating Supine Toe Touches
Aim to keep moving at a moderate pace
Here’s me (Samir C) and Ayana ‘being mindful’ up at Dorothy Lake in the Indian Peaks Wilderness, yesterday!
Morning Mindfulness with Coach Chris Fox
Join us every Tuesday & Friday at 8am for for these free 30 minute classes with Coach Fox as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.