Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.30.20

Warm Up
6 Bootstraps
6 Prone Snow Angels
12 Alternating Prisoner Cossack Squats

Strength
Superset:
A1) 3 x 5-10 reps each Single Arm Overhead Squat
A2) 3 x 5-15 reps each Single Arm High Pull

Conditioning
EMOM 20 Minutes:
1) 30 Jumping Jacks
2) :20 each Single Arm Kettlebell/Dumbbell Plank Isometric Hold
3) 15 Air Squats
4) 3 Wall Walks or 20 Pike Shoulder Taps
5) 8ea Side Jackknife

Post work to comments.

Bjorn B. and Lady Fox representing CFSBK at Sunday’s Queer Liberation March. In case you missed it, more photos from the day are up on our Flickr account! 

Check Out Nora R.’s Podcast!

CFSBKer Nora Ritchie produces a podcast called Unladylike, and they recently did an episode on women and weightlifting that you might be interested in! Here’s the blurb:

“Weightlifting used to be boys-only exercise, but women are getting swole like never before. Cristen and Caroline find out why from competitive powerlifter Casey Johnston. Then Team USA weightlifter Mattie Rogers shares how she muscled her way to becoming one of the strongest—and most Instagram-famous—women in the sport.”

You can listen on Apple Podcast, Stitcher, or HERE.

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A Virus Walks Into a Bar… NY Times
15 Lessons Learned from the Lockdown Breaking Muscle

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.29.20 

Warm Up
6 x :10ea 90/90 Hip Stretch
6ea Side Plank Rotations
6 Inchworms w/shoulder taps
6 Pause Jump Squats

CRAZY METCON

AMRAP 5 Minutes:
7 Burpees
14 Russian Kettlebell Swings

Rest 3 minutes, then…

AMRAP 5 Minutes:
7ea Single-Arm Suitcase Deadlifts
7 Gate Swings

Rest 3 minutes, then…

AMRAP 5 Minutes:
Turkish Get-Ups

Rest 3 minutes, then…

AMRAP 5 Minutes:
14 Alternating Dumbbell Snatches
7 Push-Ups

Post work to comments.

FIT 55+ At Home WOD 6/29/20

Warm Up Whiteboard Explanation

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CFSBK @ the Queer March yesterday!

We had a great time supporting the Queer Liberation March yesterday! There are some more pictures from the march on our Flickr.

Fundraising Follow Up

Our annual “Stonewall” commemorative workout acts as a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence. This year, since we did not collect donations on site, instead we asked members to donate directly to the organizations and share the amount with us. Our members pledged over $1100 between the two organizations, amazing! The gym also matched $15 for everyone who showed up to the virtual Stonewall workout on Saturday. We had 40 total folks in the zoom room so CFSBK donated $300 to the SRLP and $300 to the MPJI. We’re so proud to support these incredible organizations.

Virtual Class Zoom Room
Password: CFSBK

Give yourself some TLC with Active Recovery today with coach Chris Fox at 10am!

CFSBK would like to thank and acknowledge longtime CFSBKer (2011) Rickke M for all his support, guidance and friendship in helping CFSBK with our language, resources and guidance on making our gym more inclusive and helping to amplify voices in the LGBTQ movement. Our statement of inclusion & Anti-Oppression, Stonewall fundraising, resources and upcoming changes to our memberships to make them more equitable are all directly tied to Rickke’s guidance and we are are so grateful for his continued support of CFSBK. David often says Rickke is the gyms official “spiritual and social advisor”. Many of you also got to learn a little more from Rickke yesterday after our “Stonewall” workout regarding inclusion of trans and POC communities in the LGBTQ movement. For the last two decades Rickke has worked in the social justice space as a community organizer for a variety of organizations such as the Sylvia Rivera Law Project, FIERCE and Borealis Philanthropy

To learn more about Rickke’s social justice work, check out the recent interview he did for the for the Tretter Transgender Oral History Project

Thank you, Rickke!!!

Queer Liberation March Today

In the spirit of Stonewall as a protest against police brutality, CFSBK is encouraging members to support the Queer Liberation March for Black Lives on today leaving Foley Square at 1pm.

Cyclists: If you’d like to bike from the gym to Foley square, we’ll meet up at the gym and bike over at 12:15pm. Please arrive at least 5 minutes before 12:15. If this changes due to weather we will post an update here by 11am.

Public Transit: Non Cyclists will meet at city hall park at 12:45 near the base of Brooklyn Bridge.

You can DM us on Instagram or text David (phone # in comments)

The event will also be livestreamed for those unable to join in person.

Today’s Reading List

Queer Pride is Going Back to its Protest Roots

Janet Mock talking about the importance of Stonewall centering trans women of color

Virtual Class Zoom Room
Password: CFSBK

“Stonewall”

AMRAP 15 Minutes: 
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees 

Post work to comments.

Laverne Cox Honors Marsha P. Johnson & Sylvia Rivera | Trailblazer Honors | Logo

Recommended Reading Today

Article in NYTimes last year about the monument for Sylvia & Marsha on the 50th Anniversary of Stonewall

Smithsonian National Museum of African American History & Culture feature on Martha and other Black LGBTQ movement leaders

Today: Spirit of Stonewall Pride Workout

Happy Pride from CFSBK! We’ll be running “Stonewall” in today’s 10am Locked & Loaded virtual class.

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, such as Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute, one of organizers of the massive and inspiring action for Black Trans Lives at the Brooklyn Museum on June 14. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence.

In previous Pride workout fundraisers, we have collected donations on site and made 1 collective donation to each organization. However, since we sadly can’t do this workout together in person this year, we’re recommending that CFSBK members and friends that join us at 10am for the virtual version and donate directly to MPJI and SRLP. Our suggested donations is $25 (the cost of a drop-in) – less, more, or whatever amount is meaningful to you! We will not be charging a drop in for class on Saturday so that those funds can be directed toward these foundations.

March with CFSBK Tomorrow!

In the spirit of Stonewall as a protest against police brutality, CFSBK is encouraging members to support the Queer Liberation March for Black Lives on Sunday, June 28 leaving Foley Square at 1pm.

Cyclists: If you’d like to bike from the gym to Foley square, we’ll meet up at the gym and bike over at 12:15pm. Please arrive at least 5 minutes before 12:15.

Public Transit: Non Cyclists will meet at city hall park at 12:45 near the base of Brooklyn Bridge.

You can DM us on Instagram or text David (number in comments)

All that being said, it looks like it might storm tomorrow, so we’re keeping an eye on the weather. We will have something on the blog by 11am if plans change.

The event will also be livestreamed for those unable to join in person.

Virtual Class Zoom Room
Password: CFSBK

Warm Up
6ea Leg Cradle to Side Lunge
6 Scap Push Ups
12 Alt Downward Dog Calf Marches

Strength
Superset: 
A1) 3 x 8-10 reps each Goblet Reverse Lunge-to-Knee Lift
A2) 3 x 8-10 reps each Single-Arm Dumbbell/Kettelbell Floor Press (or Push-Ups) 

Conditioning
15 Minutes of Continuous Effort:
20 Low Box Runners (count one foot for 20 reps)
10 Hand Release Push-Ups
20 Hollow Rocks
10 Alternating Jump Lunges
20 Sit-Ups

Post work to comments.

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FIT 55+ At-Home WOD 6.26.20

Warm Up
3-4 Rounds (at a deliberate pace): 
5e Forward Leg Swings
5e Wide Stance Hip Circles
10 Alternating Torso Rotations
:20 Active Chest Opener

Strength
4-5 Sets (each): 
6-8e Single Leg Reaches
6-8e Side Plank Rotations

Conditioning
5 Rounds: 
2 Minutes (continuous effort at a medium pace):
10 Thrusters
30 Jumping Jacks

Rest 1:00 between rounds. Begin each round with the thrusters and aim to score the same or close to the same on each round.

Post work tomorrow.

TOMORROW: SPIRIT OF STONEWALL PRIDE WORKOUT

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. We’ll be running “Stonewall” in our virtual class this Saturday, June 27th.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, such as Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute, one of organizers of the massive and inspiring action for Black Trans Lives at the Brooklyn Museum on June 14. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence.

In previous Pride workout fundraisers, we have collected donations on site and made 1 collective donation to each organization. However, since we sadly can’t do this workout together in person this year, we’re recommending that CFSBK members and friends that join us at 10am for the virtual version and donate directly to MPJI and SRLP. Our suggested donations is $25 (the cost of a drop-in) – less, more, or whatever amount is meaningful to you! We will not be charging a drop in for class on Saturday so that those funds can be directed toward these foundations.

In the spirit of Stonewall as a protest against police brutality, CFSBK is encouraging members to support the Queer Liberation March for Black Lives on Sunday, June 28 leaving Foley Square at 1pm. The event will also be livestreamed for those unable to join in person.

“Stonewall”

AMRAP 15 Minutes: 
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees 

CFSBK commitment to INCLUSION & ANTI-OPPRESSION

Several years ago, CFSBK adopted the below statement of inclusion and & anti-oppression. The importance of community is central to CFSBK, which means creating a space where all members are truly welcomed, supported, and celebrated in their fitness and other life pursuits.

As you know, we recently rebranded as Community Fitness South Brooklyn in response to Greg Glassman’s racist comments about George Floyd and what is ultimately a longer history of challenges and a values misalignment with HQ. We unequivocally believe that black lives matter and changing our name is only one step in the direction of making our gym even more equitable and accessible for more people. Creating sustaining and benefactor rates, partnering with local organizations, changing elements of how we program and the kinds of events we run in the future will further demonstrate our commitment to more equitable access to our program and highlight our values of inclusivity and our commitment to progressive politics.

“CFSBK recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful for all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, size, or age.”

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How Para Powerlifter Garrison Redd Trains to be a Role Model BarBend
8 Years After Losing My Partner to Police Violence Medium