Workout of the Day
EMOM x 24:00
A. 12/9/6 Cal Bike
B. 9 Horizontal Ring Rows OR Strict Chin-Ups
C. AMRAP Burpee Shuttle Runs (40ft)
D. Rest
Notes
Bike < 45 sec
Ring Rows/Chin-Ups:
54 total reps as written.
Scale reps or difficulty as needed so mechanics and range of motion remain consistent through the workout.
Ring Rows: Adjust height of rings and use a bench so body is parallel to floor. Scale to a difficult angle for 9 reps in 1-2 sets.
Burpee Shuttle Run: Perform 1 burpee followed by a 40ft shuttle run. Complete as many reps as possible like this in 1:00.
(Group Class Programming WK2/8 )
Happy 15 year CFSBK anniversary to this absolute ICON Stella Z. One of a kind and a treasure to our community!
COVEN returns tomorrow (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!
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