CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
1 Front Squat
Every 2:00 for 16:00 (8 sets) perform a heavy single Front squat. Work up to a challenging and technically sound submax weight today.
30 Rounds for time of:
1 Strict Chin-Up
3 Wall Ball Shots
Pull-Ups should be something you can move through quickly.
Scale to: 1 Kipping Pull-Up / 1 Banded Chin-Up / 1 Ring Row or Self Assisted
CFSBK @ Home
20:00 @EZ Pace
5ea Tall Plank Controlled Articular Rotations
5 – 7ea 1 Arm Waiter Squat @21×1
10 Alt Glute Bridge w/Rotation
50 Jumping Jacks
30 Rounds For Time:
2 Single Arm DB Row
3 Single Arm DB Thrusters
Alternate rounds between right and left.
Time Cap: 25:00
Is it just us or does Harald look like he’s photoshopped into to this picture? We can confirm that he was at the gym yesterday despite this questionable evidence.
Starting Strength with Coach Jeremy
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.
Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday
Monday May 10th – Friday July 3rd (7 slots)
This cycle meets at 7:30PM Monday and Wednesday and Friday