CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Try to go a bit heavier than last week’s pause squats. Keep about 2-3 reps in reserve.
4 Rounds for reps of:
1:00 Air Bike Cals
4:00 Recovery movement
Perform the first two movements at what feel like an 80-95% effort, gradually increasing intensity per round.
Thrusters: the weight should feel medium heavy and you should be getting no less than 12 and no more than 20 or so reps per round. If you can do more, increase the weight. You may choose do either barbell or dumbbell thrusters, depending on which you prefer.
Recovery: After some initial rest following the thrusters, the coaches will guide you through some recovery movement and exercises at low intensity until the next round begins.
CFSBK @ Home
2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees
A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each
A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each
A3. Weighted Sit Ups
4 x 12 – 15 Reps
Single Arm Push Press
Happy 80th Birthday, Neal Goldman!
This weekend our own Neal Goldman reached a new status of legendary by celebrating his 80th birthday! Neal has been training at CFSBK alongside his daughter Jess since 2009. He started working with coach Chris Fox at NYSC and when coach Fox made the move to CFSBK, Neal followed along as well. Chris, Neal and Jess trained together consistently for well over a decade until the Foxes recent move to Ohio. Since then, Neal has transitioned to training with Coach Lauren and is in it for the long haul (or rather, the even longer haul). Happy 80th Birthday to a great gym member, friend, father, grandfather and someone we couldn’t be more proud of and inspired by! Take a trip down memory lane with some of these shots of Neal through the years.
When you’re in the gym on your 80th… YOU FLEX!
Learn more about Neal, his daughter Jess and Coach Chris from this 2015 video by Kate Reece!
Neal and Chris celebrating over 10 years of working together in 2017.
Team shot and Chris and Neal taking on box jumps during Fight Gone Bad 2016
Neal and Jess training at CFSBK in 2013