Workout of the Day
50 Squat Cleans
Starting at the 0 and every following minute stop and perform 5 Burpees.
These should be heavy enough that you perform no more than 5 per round and not so heavy that you can’t perform at least 2 per round as you fatigue. Most folks should be in the 2-3 rep range per interval.
Should take you :15-:20, if you’re consistently going over :25 reduce volume to 3 reps.
Coaches David and Steph take on today’s workout. Steph performed it at 105lbs in 14:57 and David did it at 155lbs in 18:50. Steph said the cleans felt light and it was more of a burpee workout for her. David said the cleans felt heavy enough and the burpees were a recovery period. He also said some of you go hards should scale up above 155lbs.
EXCLUSIVE CONCERT ALERT FOR CFSBK MEMBERS!
We’ve got some exciting news to share! Our very own CFSBK member, the two-time Grammy Winner Clay Ross (far right in picture), is unveiling a brand-new album and project at the iconic Joe’s Pub. This is a unique opportunity to experience Clay’s award-winning group up close and personal.
📅 Date: February 10th ⏰ Time: 7 PM 📍 Venue: Joe’s Pub
Why You Shouldn’t Miss It?
🎤 Intimate Experience: Joe’s Pub provides a cozy and personal ambiance perfect for enjoying live music.
🏆 Award-Winning Talent: Clay Ross, a 2x Grammy-winning artist, is known for his electrifying performances and unique musical style. This concert also features Grammy-winning Indian Classical Vocalist, Falu Shah.
🎟️ Limited Tickets: The space is intimate, which means limited seating. It’s a once-in-a-lifetime kind of night!
Exclusive CFSBK Member Benefit: We’re thrilled to give our CFSBK members an exclusive head start to grab these tickets before the public announcement next week.
Don’t miss out on this incredible evening of music and community. Let’s support our own and enjoy a night filled with great tunes and vibes!
Check it out and be part of this special night! 🎶