CFSBK Gym-less WOD 3.16.20 Explanation
Warm Up
4 Rounds, Deliberate Pace:
5 Plank + Shoulder Tap + Down Dog
10 Hollow Body Dead Bugs
30 Single-Unders or Lateral Hops
Metcon
5 Rounds, Fast Pace:
10 Burpees (or No-Push-Up Burpees)
400m Run (or 2:00)
Walk/Rest 2:00 between rounds
Cooldown
Guided Walking Meditation
Post work to comments.
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Warm Up
3 Rounds, Deliberate Pace:
10e Direction Wide Stance Hip Circles
10 Wide Stance Forward Bend to Backward Bend
10e Single Leg Hip Bridges
20 Alternating Shoulder Taps
Strength
4-5 Alternating Sets of Each:
10 Push-Ups (or Elevated Push-Ups)
10 Odd Object Cleans
Conditioning
20 Minutes Alternating Running with Jogs/Walks.
Cooldown
Guided Walking Meditation
Post work to comments.
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CFSBK Closed Until March 29th
In light of the ongoing concerns regarding the COVID-19 pandemic, we have made the difficult decision to close down the gym for the next 2 weeks, from today (March 16th) through March 29th. This was not an easy decision for us, nor do we know what the future holds, but the time to put the public health above our economic interests is now. While we have been doing or best to diligently clean and sanitize all equipment and surfaces, we feel that gym closure is the most effective way to reduce the risk to our community at large. All classes, specialty programs, and Open Gym will be suspended for the next 2 weeks. At that time, we’ll reassess the situation to determine the appropriate next steps.
We are happy to place any memberships on hold and extend expiration dates on any class cards or training packs as needed. For those that can continue with membership dues, please know that your continued payments help to support our staff during this time of closure.
We are so grateful to you for your support, kindness, and understanding in these difficult times, and we hope you know that we’re not going anywhere. We will be thinking creatively to keep you all engaged and connected to the CFSBK community and your fitness goals. We encourage everyone to do the home workouts that we will continue to post here each day and to post their workout results, thoughts, or really anything to the comments. We will be providing daily updates on Instagram, so please follow us there as well for the latest on this evolving situation.
Thanks, all. We love you.
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Can I Boost My Immune System? NY Times
Strength Makes Life Better Starting Strength