CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
100 Double Unders
10 Power Cleans
80 Double Unders
8 Power Cleans
60 Double Unders
6 Power Cleans
40 Double Unders
4 Power Cleans
20 Double Unders
2 Power Cleans
Cleans: Go heavy enough that these need to pe perofmed as steady singles. (+/185/155/125/95/75)
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Alt 2: full volume
Singles: Double Volume
3-5 Sets of:
Accumulate :20 Ring Support
If you can perform chin-ups without assistance within the rep range do that. If you can perform 8 or more unbroken add a small amount of weight.
For the supports, break them up into smaller sets of needed. Self assist with your feet on the ground or a bench if needed.
CFSBK @ Home
5 Rounds For Time of:
100 Low Box Runners
10ea Single Arm Power Cleans
Count one foot for reps on the low box runners. If you have a jump rope at home, you can replace this movement with a jump rope skill.
3 – 5 Sets of:
A1. Single Arm DB Row
8 – 10 Reps Each
A2. Tuck Hold or L Sit
If you have a pull up bar at home, you can replace the DB Rows with Chin Ups.
Try to set chairs up for the tuck hold or L Sit. If you do not have the equipment, you can perform a hollow hold instead.
Raise your hand if you’re excited for the Open!
CFSBK Strength Cycle
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.
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