Workout of the Day
Hang Power Clean
Dumbbell Bench Press or Press
Choose a lift that corresponds to what you’ve missed this week. If you’d like choose a second bodyweight, DB or KB exercise to superset your primary lift with. Tomorrow we have clean and jerks, kipping pull-ups and burpees.
A: :40 AMRAP Wall Ball Shots
B: :40 AMRAP Double Unders
C: :40 AMRAP Sit-Ups
Try to find a steady flow as you work through :40 on :20 off for 12 minutes. Aim for consistent and sustainable rep outputs each round.
Here is a shot from Coach Katie’s wedding with everyone in attendance that met through CFSBK. (Katie E, Toni and David were not there at this moment so were poorly edited in later) This photo represents the power of community and finding people in your life that uplift you and also like to lift with you. In this photo alone Katie and Dan are one of three married couples that met at the gym. There are also lifelong friendships full of wonderful memories, lots of sweat and chalk, personal hardships and victories and everything in between. So great seeing these people travel from all over to celebrate coach Katie and Dan.