Saturday 1.10.26

Workout of the Day

METCON

For Time:
10 Wall Walks
400m Run
60 Overhead Squats @ 45/35#
400m Run
40 CTB Pull-Ups
400m Run
60 Box Jump Overs @ 24/20″
400m Run
10 Wall Walks

Notes
Chip, chip, chip away at this one! With bigger chunks of the non-running movements here, start with a gameplan and be ready to adjust as needed to keep moving as fatigue accumulates. Always stay a rep or two behind failure on your gymnastics.

Run < 2:20. Scale to a 270m distance.

Wall Walk:
A. 7 Full Wall Walks
B. 10 Half Wall Walks
C. 10 x 10 sec Angled Inversion Hold

Overhead Squat:
A. 22/15# Bar
B. PVC Pipe

CTB Pull-Up:
A. 25 CTB kipping pull-ups
B. 40 Kipping pull-ups (as high as possible over the bar)
C. 20 Strict Pull-ups (as high as possible)
D. 20 Strict Foot Assisted

Box Jump Over:
A. 16/12″ Box
B. Step over

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(Group Class Programming WK1/8  )

(Most) of the CFSBK staff got together yesterday at Palo Santo for a staff appreciation dinner to kick off the new year.

Massage Therapy @ CFSBK

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competed within USA Powerlifting and is a former New York state record h0lder in all lifts and total in her weight class. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While she’s shifted her focus to dance since, you can still find her in open gym often.

Schedule

To view Leah’s schedule and book an appointment, visit http://vagaro.com/leahdecesarelmt

Contact

leah.decesare [at] gmail.com

Pricing

Purchase Here!