Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Thomas Greene Park: 8:00am, 9:00am, 10:00am
CFSBK @ Home
Warm – Up
12 Alt Bird Dogs
12 Alt Pike Toe Touches
12 Air Squats
Strength
RDL + Power Clean + Forward Lunge
3 x 5 – 15 Reps Each
*Note this is a contralateral complex.
4 Rounds for Reps of:
:30 Low Box Runners
:30 Jump Lunges
:30 Forearm Plank
:30 rest
Rest 2:00
4 Rounds for Reps of:
:30 KB/DB Swings
:30 Sit Ups
:30 Reverse Plank Bridge
:30 rest
Thomas Greene Park
3 Sets of:
10-12e Split Squats
6-8e DB Windmills
AMRAP 25:00
Double Short Lap
25 Goblet Squats
25 Sit-Ups
25 Ring Rows
Farewell Gathering for the Foxes today!
Today we celebrate the Foxes, CFSBK coaches and family since 2009! The Foxes are moving to Ohio at the end of the month and they would love to see your masked faces for a socially distanced farewell at Prospect Park today. Their last offical in person class will be this coming Monday morning.
When: Saturday 8/22 (Today!)
Time: 12pm-2:30pm
Where: Prospect Park near the Picnic House