Workout of the Day
10 Rounds for Time
12 Push-Ups
12 Alternating Goblet Reverse Lunges (32/24/16kg)
40 Double Unders
Notes
Intent ~16-20 min.
Start smooth, finish strong. Break up the push-ups before they break you 😉
Push-Up: 120 total reps in the workout
A. 6-9 reps
B. 12 Elevated or Banded
Lunge weight should be something challenging you can move for 12 reps unbroken. Scale as needed.
DU < 30 sec
A. 20 reps
B. 5 DU attempts + 20 single unders
C. 60 single unders
(Group Class Programming WK1/8Â )
Hang in there Kris!
Gym Closing Early Today
We’re closing the early this Thursday for a staff dinner event. Check Zen Planner for available classes. We appreciate your understanding we’ll never close again!
Next COVEN on Tuesday 1/13
Refresh your system body–mind-spirit with CFSBK Coven‘s signature restoration offering: Coven Soundbath. Coach Clay will teach easy nervous system regulation techniques and breath work, then lead a guided meditation to help you access a peaceful state where your body’s genius can work its magic. Community member Travis James will guide the journey with his soothing singing bowls. Time to regenerate as intensely as we train!
