CFSBK Zoom Room (Password: CFSBK)
Thomas Greene Park: 7am, 8am
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
Teens/Preteens: 4:30pm
CFSBK @ Home
Warm – Up
12 Alt Bird Dogs
12 Pike Toe Touches
12 Air Squats
Strength
RDL + Power Clean + Forward Lunge
3 x 5 – 15 Reps Each
*Note this is a contralateral complex.
AMRAP 10:00:
Kettlebell Swing
*Every time you break, perform 10 Sit-Ups
Park Workout
AMRAP 20:00
10 DB Snatch + OH Reverse Lunge (Left Arm/Leg back)
5 Burpees
10 DB Snatch + OH Reverse Lunge (Right Arm/Right back)
5 Burpee
1 Short lap
Don’t forget to bring: Water, a sweat towel, a yoga mat and your mask! We’re bringing some Dumbbells
(Jamal and Jamie at CFSBK 1.0 in 2007) After almost 13 years CFSBK is back to the playground today.
This “Bodybuilding Yogi” Explains Why Mindset Trumps All | Ben Pakulski on Health Theory
Hi Everyone!
The zoom workout posted here today is incorrect (it’s a workout from last week). Here is today’s work:
Warm – Up
12 Alt Bird Dogs
12 Pike Toe Touches
12 Air Squats
Strength
RDL + Power Clean + Forward Lunge
3 x 5 – 15 Reps Each
*Note this is a contralateral complex.
Conditioning
AMRAP 10:00:
Kettlebell Swings
*Every time you break, perform 10 Sit Ups.
Happy Fitnessing!
My internal dialogue this morning:
“Please tell me this is a copy-paste error.”
“What if it isn’t?”
I literally went back to bed and got under the covers. Then I finally came to my senses and came to class. Kept the KB swings manageable by doing them in sets of 20 and doing American swings (those are slower, so I think I did less work overall than if I’d done Russian!).
Oh thank goodness.
Yes I was like, oh no, not those 20 min again! Thanks, Whit!
Day One of getting back on the wagon! So excited for this virtual membership option.
It’s going to be a looong road to shake off these quarantine pounds … so I’m going to make an effort to post about it to stay accountable.
Found a paint jug I could use as kettlebell, was mostly imagining how hilarious it would be it exploded mid workout. But alas, the jug did its duty and I managed to do the workout without covering myself and half the deck in bright green paint.
So good to see the regulars from 7am! Made me feel some sense of *normalcy* (whatever that is/was).
7 am in the park. Literally cried when Jess told us to circle up. Then again when David started the music for the AMRAP. Though those may have been fear motivated tears. An amazingly awful first park work-out. Thanks DO. xoxo
SORRY FOR SCARING ALL YOU PEOPLE WITH THAT POST SNAFU.
<3 you Cathy!
SOO fun being in the park like the old days!! See my virtual crew tonight!!