Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
A: 10 T&G Deadlifts
B: 12 Seated Arnold Presses
DL: Back to a higher volume touch and go. See if you can go heavier than you did on 10/20 or match some of the weights you did at the 6 or 8 rep range. This is the last EMOM format for this cycle, the remaining A day workouts will have the deadlifts in metcons.
AP: Go heavy on these but try to complete as many sets unbroken with a controlled tempo as you can.
3-5 Rounds / 18:00
8-12 Hanging Leg Raises
10-15 DB Bench Press
20-30 DB Shrugs
HLR: Try to keep your elbows and knees straight for this and control your tempo. Decrease difficulty but adding some bend at the knee. This is not a toe to bar, per say. Note the video below.
BP/Shrug: Use the same set of Dumbbells, hold the top for a 1 beat.
CFSBK @ Home
Time Cap – 45:00
-Hold 1 DB or KB with 2 hands on the Stiff Legged Deadlift
-Aim to perform all sets unbroken, but in the interest of keeping a sustainable pace – rest
:15 – :30 between sets.
We hope all CFSBKers are intending to perform their civic duty and vote! Were you thinking about early voting but hadn’t looked into it yet? Well just your luck, here are all the details:
New Yorkers can vote early for the November 3, 2020 general election.
Early voting starts on October 24, and runs until November 1, 2020.
There are nine days of early voting prior to Election Day.
Click on your county below to learn the times and places where you can vote early.
On November 3, 2020, General Election Day, poll sites are open 6 AM to 9 PM.
Find Your Polling Place