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