Workout of the Day
Pause Shoulder Press
Work up to a top set of 3 on the shoulder press. Pause at shoulder for 2 seconds between every rep. If you performed the heavy 5s the prior wave, attempt to hit 5-10lbs heavier than you were working with. 5lbs is more realistic for most folks, 10 will only happen if you under shot last wave or had a bad day.
2-4-6-8-10… Handstand Push-Ups
4-8-12-16-20… Box Jumps
8-16-24-32-40… Kettlebell Swings
Perform 2 HSPUs, 4 Box Jumps and 8 Kettlebell swings, in the next round complete 4-8-16 continuing up the rep ladder until 12:00 are complete.
Use a medium weight Kettlebell that will allow you to perform the 24 swings in about 1-2 sets.
Strict HSPU / Kipping HSPU / Box Piked (full ROM) HSPU / DB Press
Welcome new CFSBK Foundations grads, Peter, Ruth and Brett!
Save The Date: January 1st Yoga and Meditation class with Sasha Slocombe!
Welcome 2023 with a New Year’s Day meditation and yoga class. This class will go from 9:30-10:30am and is open to all levels and free for CFSBKers as well as friends and family. Please bring a non perishable food item to donate to Camp Friendship to support their work in helping those in need beyond the holidays and into the coming year. Class will consist of an 45 minute all level yoga practice followed by 10 minute meditation and a 5 minute restorative relaxation period. Start your 2023 right!!!