Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
1 Power Clean
Work up to a heavy but technically sound single. If you’re feeling good try to make lots of small consistent jumps.
13 Kipping Pull-Ups
Pull: 13 Kip/8 Kip/8 Strict/8 Self Assisted
Should take you 1-3 sets per round.
DL: (+ / 225 / 185 / 155 / 115 / 95 / -)
Should be a weight you could possibly do unbroken fresh but will want to break into 2-3 mini sets in the workout
CFSBK @ Home
“EDUCATION FRONT LINE”
SA DB Hang Power Clean
SA DB FSQ
SA DB Push Press
This workout is dedicated to our educators! Read the full write up on yesterday’s post and if you can, take a moment to donate to Operation Backpack which has the goal of providing brand new backpacks and grade-specific school supplies to children living in homeless and domestic violence shelters throughout NYC.
Round 1: 1 Left arm Clean, 1 Left arm FSQ, 1 Left arm PP, 1 Right arm Clean, 1 Right arm FSQ, 1 Right arm PP
Round 2: 2 Left arm Cleans, 2 Left arm FSQs, 2 Left arm PPs, 2 Right arm Cleans, 2 Right arm FSQs, 2 Right arm PPs
Today is CFSBK’s 13th Birthday! We think it totally appropriate that this anniversary falls on 2020.
(Logo design by Cam C)