Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm CANCELLED!!!
Kids: 4:30pm
CFSBK Town Hall 7:30pm

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CFSBK Town Hall tonight!! Use the zoom room link above to join. We’ll go for about an hour!

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

Warm Up
12 Alt Downward Dog Calf Marches
6ea Crossbody RDL
6 Bodysaws

Strength
A1. Single Arm Sumo Deadlift
3 x 5 – 15 Reps
A2. Single Arm Z Press
3 x 5 – 15 Reps

Perform the following 3 Tabata intervals with no rest between movements. Each tabata interval is :20 of work followed by :10 of rest repeated 8x. You’ll perform all 8 intervals of the deadbugs, then move right on to the 8 rounds of the swings and so on.

Interval 1: Kettlebell Deadbugs

Interval 2: KB/DB Swings

Interval 3: Goblet Wall Sit w/Pulse

Front Desker Cam C about to squat heavy at the 2018 Iron Maiden’s Raw Open

CFSBK Town Hall

This Thursday night we’re hosting a Town Hall at 7:30pm to give the community an update on our reopening plans, discuss our Covid safety strategy and answer questions. If you were at any of our prior focus groups you can expect a similar format with updated plans. We expect it to take around an hour.

 

Hygiene Theater Is a Huge Waste of Time The Atlantic

Interesting article from the Atlantic about the growing body of evidence demonstrating that coronoavirus does not effectively transmit through shared surfaces as we thought it might. Don’t worry we still plan on wiping things down, but knowledge is power!

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

Warm – Up
:20 Superman Hold
12 Alt Quadruped Shoulder Taps
6ea SA Kettlebell Swings

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

12:00 EMOM
A. 12 Alt Cossack Squats
B. :40 Forearm Plank
C. :30 Low Box Runners
D. 12 Hip Thrusts

Mary tossing out all her original 2020 plans

Guidance for New York gyms coming sooner rather than later, per Lt. Governor mytwintiers

A little bit of a deceptive title in our opinion. It just says that the reason they kept gyms closed is because they saw spikes in other states that had opened or reopened too quickly and they want to avoid having to shut businesses back down. No real timelines, specific or general were mentioned otherwise. We’re hoping the guidelines come out sooner than later.

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

Extended Warm-Up
12:00 EZ Pace
12 Alt Bird Dogs
6 Inchworms w/Shoulder Taps
12 Air Squats
6 Yoga Push-Ups
1:00 Jumping Jills

As many reps as possible in 20 mins of:
10 Burpees
20 Alt DB Snatches

Oumou doing a Filly Press in the “before times”

CFSBK Town Hall

This Thursday night we’re hosting a Town Hall at 7:30pm to give the community an update on our reopening plans, discuss our Covid safety strategy and answer questions. If you were at any of our prior focus groups you can expect a similar format with updated plans. We expect it to take around an hour.

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Wei-Ling Chen Squats an incredible 210kg/462lbs at the 47kg/103lb weight class.
Especially impressive after the two issues with their walk outs.