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

Today’s Programming

CrossFit

CFSBK @ Home

This is what your weighted Sit-Ups should look like

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am (with Sasha S!)
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CFSBK @ Home

Fit55 @ Home

Scenes from the new Normal

The First Guy To Ever Open A Restaurant

Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Workout of the Day

STRENGTH

A1: Deadlift 3×8
A2: Two Arm Dumbbell high Pulls 3×10

Notes:
DL: No touch and go reps. Get about 3 warm-up and 3-4 work sets in, which can be across or progressive. Unless you were lucky and able to regularly barbell deadlift during closure, this will be your first time pulling anything substantial. Find some perfect, moderately challenging weights today.
HP: 2↑-1-2↓-1 tempo.

METCON

EMOM 15:00
A: 3-8 Strict Chin-Ups
B: :30 light Bike or Row
C: 6e Weighted Step-Ups

Notes:
Chins: 3-8 Strict / 8 Self Assisted on Rack
Bike/Row: Not a sprint, keep your heart rate up but be able to get off the machine and keep moving.
Step: Carry a DB or KB on the contralateral arm. Keep the working leg on top of the box for all 6 reps then switch sides.

We no longer have communal chalk buckets around the gym, if you’d like to use chalk you can purchase a bag-o-chalk for $2 at the front desk. A single brick will last an individual 6+ months. Also cute socks.

Morning Yoga in the Park Today

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

Today’s Programming:

CrossFit

CFSBK @ Home

Welcome Back.

Training Notes

After almost half a year being away from the gym, your return to in house training should be a gradual one. Keep the loads and intensity of your first workouts conservative and listen to your body along the way. Unless you’ve been able to train with barbells and a variety of implements, we recommend you come in with the sole expectation of moving well and checking the box for hitting your workout. If you’re not used to masked training, this too will affect your respiration and pace. Take breaks as needed practice intentional breathing patterns while at the gym.

For those of you signed up for CrossFit sessions, we will be providing recommended workouts that cycle the 4 day split detailed below. Each day’s programming will provide a well rounded total body workout with particular movement plane biases to keep things balanced. Every 4 days the pattern will repeat itself so the weekday which they fall on will rotate.

A Day

Squat Day 1: Barbell Back and Front Squats. Mostly staying in the 5-10 rep range.
Overhead Press: Barbell Press and Push Pressing with some occasional variations.
Double Unders: Most workouts will feature Jump Rope variations

B Day

Hinging: Deadlifts and Sumo Deadlifts, occasionally some power cleans.
Pull-Ups: Mostly strict pull-ups with some kipping later on.

C Day

Squat Day 2: A second squat day with more variance in exercise selection. Full cleans will be a regular movement selection.
Horizontal Pressing: Bench Press and Wide Grip Bench press varitions staying mostly in the 8-10 rep range. Higher volume push-up workouts will be regular parts of the metcons.

D Day

Horizontal Pulling: Barbell and DB Rows or Ring Rows
Trunk: A variety of trunk strength and stability exercises.
Metcon Bias: Longer low skill workouts

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

Today’s Programming

CFSBK @ Home

Fit55 @ Home

Wear a mask you must

5 Months and 2 Weeks Later

After 5 months and 2 weeks of closure, tomorrow we’ll finally be able to open our gates and welcome back the CFSBK community. During a pandemic, a time of economic insecurity and of civil unrest, the collective generosity of you all was paramount in getting us here. To go from a thriving small business to shuttered indefinitely overnight was a jarring transition; one that forced many permanent closures throughout the city. Although our facilities were closed, the CFSBK community and staff never stopped showing up. Through zoom and park classes, remote training, trivia nights and town halls, on social media and the blog, we were able to stay connected. We’re beyond moved and grateful for all the engagement and support over these long 5 months. While things will be a bit different for a while, with steadfast responsibility to the safety of ourselves and each other, we’re optimistic that the “new normal” will become a thing of the past.

We also want to acknowledge the CFSBK staff, who despite having limited resources and a severely impeded ability to generate income for themselves stayed professional, focused and prioritized the health and wellness of their clients and athletes above all else.

As mentioned, tomorrow is just the start of another chapter in the ongoing book of 2020. We’re not out of the woods yet, but are excited to show you all this new incarnation of CFSBK. We’ve worked tirelessly to get the facilities as well as our programs and protocols together to offer you the same world class training you expect in a SAFE and fun environment. But we need your help to further refine our services. We want your ongoing feedback so that we can adapt and evolve over time. Can’t ever get into a certain class? Tell us by waitlisting or posting a comment. Confused about a protocol? Tell us and we’ll explain or revise it. We’re watching the numbers over these first couple weeks and will adjust to the best of our abilities. As we survey how certain class times populate, we’ll reintroduce some park classes to help offer more options during higher-volume times as well as reassess the OG offerings to keep those folks with a schedule that works for us all.

Can’t wait to see you all tomorrow!

Equipment Drop off Today is from 11am-12pm

What do I need to do before I come to the gym?

• Make sure you RSVP ahead of time.
• Check the location of your training session (597 or 608) and report directly to that building. 597 folks queue up on the yellow line by the Front Desk, 608 folks queue up on the black lines in front of the former fencing studio.
• As you come in, there will be a QR code posted which your phone’s camera can read to pull up your health questionnaire. This process takes about :20
• Disinfect your hands at the stations provided
• A staffer will take your temperature,  check your questionnaire confirmation and assign you a training station
• Party time.
• At 10 minutes to the end of the session a staffer will initiate and oversee the clean-up and transition out of the building.

Don’t worry, we got you!