CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
3-5 Sets of
1:30-2-:00 Air Bike
:30e Side Plank
65m SA Farmer’s Carry or stretching
If you performed Murph yesterday, its unlikely you’ll have a productive squatting session after all the squatting volume that was performed yesterday. We recommend going the recovery route.
L2 Athletes are going back 5% on their weight. This should be the same loading as your 5/18/21 session.
L1 This is the first week we’ve dropped the work sets to three reps. Try to continue to add weight as you had been on the 5s. Saturday this week and both squat days next week are 3x3s so make small jumps. ASSISTANCE
3-5 Sets of:
8-10e Single Arm Bent Over Rows
2:00 Low Box or Weighted Step-Ups
Step-Ups: If you did Murph, use a lower box than you typically jump onto and flush out your legs with just body weight. If you did not do murph, add weight and use a the box you typically use in box jumps.
CFSBK @ Home
12 Alt Scorpion Stretches
12 NP Burpees
12 Glute Bridge w/Rotation
1:00 Jumping Jacks
A1. Single Arm Sumo Deadlift
4 x 8 – 12 Reps Each
A2. Half Kneeling Single Arm Press
4 x 8 – 12 Reps Each
A3. Weighted Hollow Body Flutter Kicks
4 x 8 – 12 Reps
Another great shot of Super Karl and co. from yesterday taken by Sam A.
Congrats to everyone who participated in Murph yesterday! Whether it was your first or fourteenth, it was great to see so many smiling faces on a great day for this workout. Photographer Sam Ayide has some more shots on our Flickr. Additional shout out to our rad coaching and front desk staff for cleaning it up and Coach Brett for going to the extra mile to get refreshments set up for members!
$1,155 Raised for K-9s for Warriors
Thanks to everyone who contributed to the CFSBK’s K9s for Warriors fund.
K9s For Warriors is the nation’s largest veteran service organization providing highly skilled service dogs to our disabled American heroes. Our goal is to empower warriors to return to life with dignity and independence. Preventing suicide attempts and suicidal ideation is our number one objective. That’s why the core of our training is focused on mitigating the symptoms associated with Post-Traumatic Stress Disorder (PTSD), Traumatic Brain Injury (TBI), and Military Sexual Trauma (MST).
Our nonprofit provides PTSD service dogs of the highest quality at no cost to those in our program in order to help restore their physical and emotional independence. Our focus is on healing – helping the veteran and paired service dog build a bond to facilitate healing and recovery. As the healing takes place, the reintegration to society begins. Warriors can return to their communities with a new “leash” on life as productive citizens who make a positive difference. After completing our three-week training program they have gained the emotional means to repair their relationship with themselves, their families and their friends.
Roughly 90% of our service dogs come from shelters or are owner-surrendered. Instead of a life of abandonment or euthanasia, they are given a new purpose. With each graduate pair, we save two lives; we rescue the dog, and the dog rescues the warrior.