Workout of the Day
STRENGTH
A1. Pendlay Barbell Row 3×6-8 ea
A2. Rear Foot Elevated Split Squats 3×8-10 ea
Notes
After 1-2 warm-up sets, perform 3 work sets of each movement. Compare to Week 2. You may continue to build in load or add reps this week to each set. Aim to find something that feels like at least RPE 8-9 for your final two sets.
METCON
Tabata Mash-Up
A. Double Unders
B. Russian KB Swings (32/24/16kg)
Notes
Perform a total of 16 “Tabata” intervals, where one interval is 20 seconds of work, 10 seconds of rest. Trade back and forth, alternating movements for 8 rounds.
Programming Template: Week 4/8
The CFSBK Men’s Group
The CFSBK Men’s Group is a discussion group that meets every other week. The next meeting is this Wednesday, June 3rd.
We focus on building connection with each other through honest check-ins, emotional intelligence work, accountability, and topic based discussion. There are many societal and self imposed expectations that come along with being a man in the world. This is a space where we separate ourselves from those expectations and allow ourselves the freedom to ask ourselves: How do I want to show up in the world? What kind of man do I want to be? Where am I not in integrity with myself? We don’t give advice, but ask questions to help each other dig deeper to discover our own patterns and solutions.
Started by Coach Brett in March of 2025, this group runs continuously throughout the year without any official sign ups. It’s a free (donation accepted) 90 minute time block every two weeks to do the following (this list was created by the men in the group):
- To practice creating, cultivating, and maintaining connection with other men
- To practice taking risk and stepping into discomfort
- To share things we might not be able to share elsewhere
- To allow others to see us when we are unpolished and in the midst of learning
- To celebrate each other’s successes and wins
- To witness and honor each other’s challenges and losses
- To ask for help: utilizing others for ideas and accountability
- To approach this process with curiosity and an openness to learn
- To understand and acknowledge our fears and to take action despite that fear
Feel free to contact Coach Brett with questions or just show up and check it out.