CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
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.