Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Workout of the Day
A1: Barbell Bench Press
A2: RNT Reverse Goblet Lunges
BP: Keep 2-3 reps in reserve.
LG: Use a heavy Kettlebell or DB for loading and maintain tension against the band the entire time.
On a Running clock:
At the start, perform 3:00 max reps strict anchored Sit-Ups
At the 5:00 mark, perform 50 cal bike for time.
On the sit-ups, keep your hands on your opposite shoulder and minimize the amount of momentum used to complete the range of motion. On average the bike will take folks ~2-6+ minutes.
CFSBK @ Home
2 – 3 Rounds:
12 Alt Bird Dogs
12 Alt Piked Toe Taps
12 Alt Lateral Lunges
5 Sets on Each Side of:
8 Single Arm Sumo Deadlift
6 Single Arm KB/DB Split Snatch
4 Single Arm KB//DB Thruster
EMOM x 12:00
1. 8 – 12 Weighted Sit Ups
2. 16 – 24 Russian Twists
3. 8 – 12 Push Ups
Physical Therapy Consultations with Coach Katie
Coach K HarpZ running Kate K through a physical therapy consult. What does a consult consist of you say?
⁃ One on one 60 min session
⁃ Full body movement assessment (passive and active)
⁃ Hands on treatment to address imbalances
⁃ Refinement of movement quality
⁃ Movement modifications/scaling options for group class (if necessary)
⁃ Follow up email summarizing assessment results, corrective exercise prescription, including 2 warmups/cooldowns specific to address limitations!
Got lingering aches and pains?
Email: firstname.lastname@example.org to inquire!
We plan on offering our normal schedule today, despite the impending snow storm. If anything changes everyone RSVP’d would get contacted directly. Note that we will likely keep the doors closed to prevent the snow from coming in. Our HEPA filters will be as always cleaning their air in the gym. Be safe out there!