CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
C Day: Clean & Jerks / Squats / Overhead Strength
1 Power Clean + 2 FSQs + 1 Jerk
Work up to a heavy weight on the complex
21-15-9 Reps for Time of:
DB Push Press
Try to make this a sub 10:00 workout. Choose a DB weight that forces you to break the 21 round into 2 sets.
3×12 Lying DB Triceps Extensions
Rest :45 between sets
CFSBK @ Home
20:00 EZ Pace
6ea Half Kneeling Windmills
12 Plank Hip Taps
6 – 12 Box Dips
24 Mountain Climbers
Count one foot for 24 Reps on the Mountain Climbers
Use a couch, chairs or any other household item that works for the Box Dips!
5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows
Lauren and Steven got married last weekend (After doing the AM workout!!!) and Stacey officiated! Congrats!!
This is a photo taken right after our wedding ceremony in Brooklyn on Saturday, October 3. Our friends and family joined via Zoom. It was a beautiful day and we are so grateful to Stacey, whom we met through CFSBK, for officiating!
Steven and I joined CFSBK in October 2015. Along the way we have met so many wonderful people! It felt so special to have some of them with us on the big day.
I met Lauren in Short Circuit when I noticed that she too loved to dance in between short circuit stations and I met Steve while we rowed our lives away in Crash B’s last year.
I was so honored when they asked me to officiate. It was such a beautiful and heartfelt ceremony. And look how sharp they both look! They are a great couple and the kindest individuals. They are also great fun to collaborate with and hang out with. I went online after Lauren asked me if I’d officiate and a few days later, I became an ordained minister.
CONGRATULATIONS!! I just asked Steve about this in 7AM class and here you are! You all look fantastic-wishing you so much happiness!
Yay…Congrats Lauren and Steven! You guys are both great individually, and together make a great couple. I’m so happy you chose to tie the knot!
Daniel R says
Congratulations Lauren & Steven!
Congratulations, Lauren & Steven!!!! ❤️ ❤️ ❤️ ❤️
Allan E says
Congratulations!! That’s great news! Great photo too – The beautiful bride wins that flex-off hands-down. Steven, Stacey: 90degree arm-to-lat angle, k?
AWW Congratsss Steven and Lauren!!!! So cute Stacey officiated too XOXO
Great news! Great people! Great couple! Great photo! Congratulations!
Stella Zawistowski says
HOW AWESOME! Congratulations, you’re two great people who are great together!
Richard Greenspan says
Amazing!! Nicely done, love you guys. Congrats to the ordained minister also!!
Melissa K. says
Congrats to Lauren and Steven. You guys are the best. So happy to have you as friends, neighbors, and fellow CFSBKers. Wishing you all the happiness in the world.
Charles Smith says
Congratulations Lauren and Steven! What a wonderful photo.
Steven and Lauren says
Thank you so much, everybody! We’re so grateful to be a part of such a supportive community. The big day wasn’t what we originally planned, but it was magical nonetheless.
AHH congrats!! So happy to see this!! <3