CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
Teens/Preteens: 4:30pm
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CFSBK @ Home

Warm – Up
6 Bootstraps
6 Good Mornings
12 Alt Plank T’s

Strength
A1. Kang Squat
3 x 5 – 15 Reps
A2. 3 Point DB Row
3 x 5 – 15 Reps Each

AMRAP 10:00
15 Air Squats
5ea Renegade Rows
15 Sit-Ups

While our locations are closed, we’re busy doing lots of large and small upgrades around the gym. We want an even better gym to give back to you.

Save our Gyms

Here is a good article from the NY Daily News about why some gyms in NYC should be allowed to open. “Save our gyms, Gov. Cuomo: Learning lessons from other states, we can reopen safely“. The article details how many gyms, particularly  boutique ones like our own can enact covid safety measures comparable or better than other businesses and industries that are currently open. We know that special care needs to be taken within gyms and sport facilities to prevent the spread of covid from heavy breathing indoors, but we believe the cautionary measures listed below would allow us to create reasonably safe environments for those ready and willing to go back to in house training.

• Appointment based training limited to 10 members per gym for given sessions
• Marked off areas for members to easily maintain distancing
• Ample cleaning products for equipment and personal sanitation
• Restructured gym layout and entry flow to prevent crowding
• Group class programming designed so that members will rarely need to share equipment (some circuits may have members use a rower or bike but no barbells, Dumbbells, KB, benches etc will be shared)
• Mask Usage for indoor training
• Health declaration built into class RSVP process
• Given that everything is RSVP and training sessions are distinct times time frames, we can contact trace much more effectively than most other businesses.

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Cuomo Says COVID-19 “Far From Over” As Hospitalization Rates Hit New Low Since March gothamist

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 9am

Reminder that AR today is an hour earlier than out usual 10am class.
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With no programming to post, we thought we’d feature a video on Sundays from different facets of physical culture and sport. Here’s living legend Simone Biles making history demonstrating two skills never performed in competition before. Absolutely incredible!

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
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CFSBK @ Home

Warm Up
5ea Windmills
:30 Reverse Plank Bridge
20 Jumping Jacks

Strength:
Single Arm DB/KB Clean + DB/KB Hang Muscle Snatch + Single Arm Stict Press or Push Press
3 x 5 – 15 Reps Each

4 Rounds (:40 work/:20 Rest)
1. Kettlebell Swings
2. Single Arm Overhead Hold (Right)
3. Russian Twists
4. Burpees
5. Single Arm Overhead Hold (Left)

Yesterdays Zoom Class Cosplay

Active Recovery Tomorrow

Tomorrow’s Active Recovery class tomorrow will meet one hour earlier at 9am. It will return to it’s normal time at 10am the following week.

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Cheech and Chong get “pulled over”

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Fit55 Workout Description
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CFSBK @ Home

Warm Up
6ea Quadruped Hip Circles
6 x :05 Isometric Upright Squat
6 Pike Toe Touches

Strength:
A1. Single Arm Overhead Squat
3 x 5 – 10 Reps Each
A2. Single Arm High Pull
3 x 5 – 15 Reps Each

For Time:
50 Low Box Runners
10 SA DB/KB Thrusters
50 Low Box Runners
20 SA DB/KB Thrusters
50 Low Box Runners
30 SA DB/KB Thrusters
50 Low Box Runners

Coach’s Notes:
– Count one foot for 50 reps on the low box runners. Substitute jumping jacks for LBR if needed.
– Alternating arms every 5 reps on Thrusters is recommended

CFSBK Trivia night was a blast last night! Thanks to all who came and Stella Z for hosting!

Couldn’t make Trivia? Here’s a Friday challenge for you from one of our prior events. See how many you can get. Answers in comments.

1. Which 80s movie spawned 6 sequels and a T.V. series?
2. Which 80s movie was the first to become a hit largely due to MTV?
3. What 80s movie celebrated the world of cross dressing?
4. What 80s movie featured a world leader from India?
5. What actor played the keymaster in Ghostbusters?
6. What 80s movie featured a boat and a crazy closet built by Kurt Russell?
7. What tear-jerker features a small town and their winning basketball team?
8. In “Can’t Buy Me Love,” Cindy acts like Ronald’s girlfriend for the entire movie because she
needs $1000 for what?
9. What thriller features a cute white bunny and a pot of boiling water?
10. What famous 80s comedian played Egg Stork in “One Crazy Summer”?

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Some fitness instructors say they don’t feel safe at work. How should gym members react? Washington Post

Virtual Class Zoom Room
Password: CFSBK
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
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Kate W: Childbirth in the time of COVID

CFSBKer Kate W gave birth to her daughter Louisa in late March, just when things were starting to hit the fan in NYC. Kate gave us a quick update on her daughter and experience with childbirth during a pandemic. Congrats to the whole family!

Louisa was born on 3/26/2020 at NY Presybyterian in downtown Manhattan. It was just two days before Cuomo overturned the ban on birth partners being present for delivery, so the morning I went into labor my sweet, sweet husband had to drop me off at the hospital and watch as I stumbled into the ER amid a sea of ambulances bringing in COVID-19 patients. At that point I had a little chat with my then still-in-utero daughter: I told her to make it quick. Luckily she obliged, and four hours later she arrived healthy and happy. And my husband got to watch on FaceTime. God bless the nurses who got a couple screenshots of him ugly crying, which I will cherish forever.

Louisa is a wild girl, telling me exactly what she thinks all.the.time #aries. Being home with a new baby, a 3 year-old, a husband trying to work, and no one to come over and help has been awesome. Wait, no, terrible. That’s what I meant. But for all the agonizingly long days, the tantrums, the exhaustion, the anxiety and anger provoked by current events, I feel tremendously lucky to have a healthy family and the privilege to stay home with the kids during this crazy time.

I also feel enormously grateful for Community Fitness South Brooklyn. Being a part of this gym family made me physically strong for labor (even though I legit couldn’t feel my legs AT ALL after getting an epidural I was still commended by nurses for how well I pushed, so I credit squats and deadlifts). But it’s also made me mentally strong (I know how to coach myself through the pain cave), and introduced me to so many wonderful friends and supporters. Special shoutout to fellow CFSBKer Sasha Slocombe who has been so good to me in what has certainly been a rocky postpartum period.

So while I can 10/10 not recommend having a baby in the middle of a pandemic, I feel so fortunate to have my friends, family, and this special space – CFSBK – to connect with the best of humanity in dark times. I can’t wait to see everyone back at the gym!

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How to Keep Going Reasons to Be Cheerful

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
PreTeens & Teens : 4:30pm
Trivia Night!!: 7:30pm
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CFSBK @ Home

4 Rounds for Max reps of:
1:00 Single Arm Bent Over DB Rows
1:00 Push-ups
1:00 Sit-ups
1:00 Air Squats
1:00 Burpees
1:00 Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, track your reps per movement, score is total reps.

Find a judge that looks at you like Karl looks at Mark

Trivia Tonight!!

Sign up here for Trivia tonight at 7:30pm. The event will be hosted by Stella Z and co-hosted by Coach David. We’ll make small teams for people to be placed into, all are welcome!!!!

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Funniest Game Show Answers of All Time

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Kids: 4:30pm
Fit55 @ Home: 11am Fit55 Zoom Room Link (Password: fit55)
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CFSBK @ Home

Warm Up
:30 Superman Swimmer Kicks
6 Single Leg Cone Touches
12 Alt Plank T’s

Strength:
A1. Single Leg RDL
3 x 5 – 15 Reps Each
A2. Plank Support Row
3 x 5 – 15 Reps Each
A3. Single Arm Skull Crusher
3 x 5 – 15 Reps Each

*If the weight is heavy for the skull crusher, use two hands

EMOM 15:00
A. 14 Alt SA Sumo Deadlift High Pulls
B. 14 Hollow Rocks
C. 7 NP Burpees
D. :20ea DB Star Plank
E. 14 High Knees

*Count one foot for 14 reps on High Knees.

Erica living in the moment (2017)

Reminders

Fit55 @ Home officially launches this week with class today and Friday at 11am. These classes are open to all older adults who would prefer to train with their age peers. We had folks and parents of members tune in from all over the country last week and we can’t wait to see more new and familiar faces there!

• Make sure to use the Fit55 Zoom Room (Not the one we use for other classes) and the password: fit55

Sign up here for CFSBK Zoom Trivia tomorrow at 7:30pm! The theme will be “Generations – Questions from the 80’s, 90’s, and 2010’s” You’ll automatically be added to a team (or sign up with a team, up to you).

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Why this Tiny Island in New York City is Inaccessible to Most People Side Note

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
PreTeens & Teens: 4:30pm

Warm Up
6ea Rear Lunge w/Lateral Flexion
6 Push-Ups
12 Glute Bridges

Strength:
A1. Front Foot Elevated Reverse Lunge
3 x 5 – 15 Reps Each
A2. Hollow Body Single Arm Floor Press
3 x 5 – 15 Reps Each

6:00 AMRAP of:
20 Mountain Climbers
20 Alt Goblet Reverse Lunges
20 Mountain Climbers
20 Single Arm Kettlebell Swings

Rest 2:00 then, REPEAT.

*count one foot for reps on Mountain Climbers”

Fit55 @ Home

Starting this week CFSBK is proud to expand our virtual class offerings to our Fit 55+ members! Led by Coach Chris Fox, classes will be held on Tuesdays and Fridays at 11 am.

Fit 55+ Virtual Membership options:

Virtual Single class Drop in: $15

Virtual 10 class Punch Card: $150 

Virtual 55+ Monthly Recurring $125

(includes unlimited access to Fit55 @ Home, Yoga, Pilates, Active Recovery and Mindfulness classes)

To access our virtual classes, you’ll have to sign up and download the Zoom app to whatever device you’re using. We will create a separate Fit55 Zoom Room which we’ll link to on the blog.

All participants of our virtual Zoom classes will need to pre-register via Zen Planner for each class. This means that members will need to have an active CFSBK membership (recurring or punch card) or will need to purchase a membership in order to attend. Membership options, instructions on how to RSVP, and our most up-to-date class schedule are outlined below.

Sign up for Trivia this Wednesday!

We’re hosting another Zoom Trivia Night this Wednesday, July 22nd at 7:30pm! Theme this time: Generations! All trivia questions will revolve around the 80’s, 90’s, and 2010’s. Our own Crossword Wizard, Stella Z. has curated a list of challenging questions to strain your brains! Sign-up via this link and you’ll be added to a team (or sign up with a team, up to you).