Workout of the Day
Choose ONE of the following lifts below:
A: Bench Press
3×5-7 reps, across
B: Front Squat
C: Split or Push Jerk
5×3 reps, building
10 rounds for time:
250 m Row
Partner holds a heavy sandbag while their partner rows.
Each person completes 5 rounds on the erg. The person rowing cannot start until their partner is holding the sandbag. If they drop the bag at any point before the row is finished, then their partner has to stop rowing. The goal here is to control your breathing under a heavy load, so don’t go too light with the sandbag!
How we onboard new members at CFSBK
In the video below, Coach David talks about how new members are onboarded to CFSBK. The video will starts at 49 minutes when we discuss our gym versus the two guests I had on. See how that sweet CFSBK sausage is made.