CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Thank you to all who came out yesterday to see the Foxes off. Tomorrow morning in the Park will be there last live class at CFSBK!

High Bar Squat vs. Low Bar Squat Alan Thrall

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Thomas Greene Park: 8:00am, 9:00am, 10:00am

CFSBK @ Home

Warm – Up
12 Alt Bird Dogs
12 Alt Pike Toe Touches
12 Air Squats

Strength
RDL + Power Clean + Forward Lunge
3 x 5 – 15 Reps Each

*Note this is a contralateral complex.

4 Rounds for Reps of:
:30 Low Box Runners
:30 Jump Lunges
:30 Forearm Plank
:30 rest

Rest 2:00

4 Rounds for Reps of:
:30 KB/DB Swings
:30 Sit Ups
:30 Reverse Plank Bridge
:30 rest

Thomas Greene Park

3 Sets of:
10-12e Split Squats
6-8e DB Windmills

AMRAP 25:00
Double Short Lap
25 Goblet Squats
25 Sit-Ups
25 Ring Rows

Farewell Gathering for the Foxes today!

The New Solar Farm Is a Real Farm, Too

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

CFSBK @ Home

Extended Warm-Up
3 – 6ea Windmills
6 Burpees
6 PVC Overhead Squats
12 Alt Heiden Jumps

*Use a household object for the overhead squats like a broom or a swiffer.

AMRAP 18:00
8 Single Arm Dumbbell Hang Power Snatches (Left)
4 Single Arm Man Makers(Left)
50 Jumping Jacks
8 Single Arm Dumbbell Hang Power Snatches (Right)
4 Single Arm Man Makers (Right)
50 Jumping Jacks

We’re excited to announce our partnership with The Give Program! Many of you may be familiar with this charitable food purchasing and donating company that has helped tons of fitness professionals in the north east access boxes of locally sourced meats. Our staff has received many boxes from generous members and we can’t thank you all enough for it. The program offers a variety of delicious boxes of meat, fish and/or poultry which you can purchase for yourself or donate to someone in need. If you use our code we’ll get a cut of every box sold! Peep the deets:

20% of every box sold using gym name goes directly back to the gym

2 free boxes monthly (dispersed to coaches or members)

Members receive 15% off of first box purchased

Use code: CFSBKAUG at checkout this month.

The program is very cool and supports local farmers as well as fitness professionals. Learn more below and on their website!

More about The Give Program:
The Give Program emerged from a personal connection to the fitness industry. When two New York City gyms–CrossFit Queens and FlexFiit–closed their doors due to stay-at-home orders, their coaches remained committed to supporting the well-being and needs of their communities. With the help of their membership continuing to pay monthly dues both gyms were able to keep staff employed, and with their free time, the gym owners and coaches focused on donating bulk food to those struggling within their community. The response was very positive, and the idea quickly evolved into The Give Program.

The goal was simple and the philanthropic effort two-fold: help New York City and Long Island trainers adversely impacted by COVID-19 while working in concert with local businesses to keep their workers employed. That was the inception of The Give Protein Box. A box with 40 servings worth of healthy fresh protein is delivered without contact so those in receipt remain safe from COVID-19, and further reducing risk with fewer trips to the grocery store. 100% of The Give Program’s net proceeds are donated back into the fitness community.

Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
Thomas Greene Park: 5:30pm, 6:30pm

Thomas Greene Park

EMOM 14:00
A1: 5-7 SA Deadlifts
A2: 5-7 SA Hang Power Cleans
A3: 5-7 SA Thrusters

Rest 7:00

EMOM 14:00
5 Burpees
Max Doubles to the :45 mark

On Wednesday, August 19, CrossFit CEO Eric Roza sat down with Nicole Carroll for a CrossFit Town Hall. Eric responded to questions submitted by the community. See questions below:

4:45 What has been most surprising to you that you’ve learned about the CrossFit community?

6:22 As an English CrossFit affiliate, it has long felt like there’s the USA and the rest of the world. How do you plan on addressing this?

10:37 What will be the overarching vision for CrossFit?

16:06 When will the CrossFit Open be assuming COVID will let it?

20:20 Some governments don’t understand the benefits of working out and have ordered the closing of gyms. What has CrossFit done and can do to lobby and educate state and local governments on CrossFit and its health benefits?

0:28:50 Have you given thought how to help the affiliates recover from COVID-19?

0:36:40 Can you share with me your point of view on diversity, equity and inclusion within CrossFit?

0:46:22 How does it also tie into underserved communities? (accessibility)

0:53:27 Will the affiliate model change and what will it mean now to be a CrossFit affiliate?

1:00:00 Are you considering adjusting a country’s affiliate fee based on the country’s economy?

1:04:19 How are you going to promote the opportunities for professional athletes to make a living in our sport?

1:13:03 What is the future of the CrossFit Media department?

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Thomas Greene Park: 7am, 8am

CFSBK @ Home

Warm Up
6 Good Mornings
6ea Squat Thoracic Rotations
6 Reverse Yoga Push Ups

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

AMRAP 3:00
15 Air Squats
10 Hollow Rocks

Rest 1:00

AMRAP 3:00
15 Air Squats
10 V Ups

Rest 1:00

AMRAP 3:00
15 Air Squats
5ea Side Jack Knife

Thomas Greene Park

12:00 3+ Rounds of:
12 Kang Squats
8e Single Arm Ring Row
20 Bench Dips

Tabata This:
Perform 8 intervals of :20 work/:10 rest for each of the following exercises. Rest 1:00 between intervals.
Wall Ball
Tuck-Ups
Mountain Climbers
Reverse Flys

Team Fox takes on JB and someone else probably at the annual / first and only CFSBK Spikeball Tournament in 2016.

Foxes Farewell–This Saturday!

Covid Updates