Workout of the Day
3-5 Progressive Sets:
A1. Dual DB Prone Row x 8-12
A2. ATG Split Squat x 8-10 ea
Rest as needed between the movements, likely around a minute.
ATG Split Squats should start at bodyweight so athletes can sort out all the points of performance first, including the height at which to raise the front foot. If 8-10 ea side is no problem, then the movement may be loaded goblet, front rack, or suitcase style.
ATG Split Squat Points of Performance:
1. Squat on one leg (the front leg is doing almost all of the work here)
2. Hamstring covers calf
3. Front heel in contact with the floor throughout
4. Back knee stays off the floor
5. Chest stays upright, does not drop forward
12 Kettlebell Swings
6 Burpee Box Jumps
Don’t pace it. Full send. See what you can do!
4 rounds, don’t put the weights down!
20 sec Overhead Hold
20 sec Front Rack Hold
20 sec Farmer Hold
Athletes may use KB’s or DB’s for the holds, ideally one set is used throughout the workout.
Do not interlace your fingers or clasp hands on the front rack hold.
Join our CSA with Herondale Farms
For over 10 years CFSBK has hosted a CSA with our great friends at Herondale Farm in upstate NY. Two of our coaches even got married on the farm! Every month you can get 10, 15 or 20lb monthly shares with pick-up right at the gym. This is a phenomenal way to support local farmers and ecosystems while getting high quality local meat to support your health goals.
We raise healthy and happy animals. We use no hormones or antibiotics. Our chickens and pigs are a seasonal business—from spring through late fall—to ensure that they have grass as a big part of their diet. As soon as the chickens have feathers they are living outside in the paddocks surrounding the barns, gleaning a great deal of nutrition from the pasture. The pigs are always outside rooting up marginal fields or woodlots. And the cows and lambs graze the fields as long as the grass is standing, after which they enjoy the alfalfa baleage and hay that we put up for supplemental winter-feed.