Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
A Day: Squats / Overhead / Double Unders
A: 2 Pause Back Squats
B: 8-12 1/2 kneeling Arnold Presses
Work up to a challenging pause double on the Back Squat. Leave about 2 reps in reserve.
Alternate legs on the 1/2 kneeling presses per set.
18:00 Circuit / 4+ sets:
50 Double Unders
12 Alternating Reverse Barbell Lunges
12 Lying DB Triceps Extensions
If you don’t have Double Unders, today is your day to practice! Instead of subbing single unders or alternating 2 steps, take about :90 to work on the skill.
CFSBK @ Home
3 – 4 Rounds:
6ea Side Plank Rotations
12 Alt Downward Dog Calf Marches
12 Air Squats
4 rounds, 1 min per station, of:
A: Single Arm Dumbbell Overhead Reverse Lunge
B: Low Box Runners
C: Russian Twists
D: Gate Swings
E: Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min. The clock does not stop or reset between stations.
Coach Lauren S working with Neil on the Assault Bike
Personal Training @ CFSBK
Privates are individualized training sessions designed to address your specific needs and goals. Your coach will work with you to establish a training program to achieve those goals all while keeping you accountable and making sure your form is perfect. We also offer semi-private and small-group training.
To get started with personal training, please contact us with your availability and goals today! Returning clients can purchase packages and sessions in our online store.