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

CFSBK @ Home

Fit55 @ Home

We recently received this wonderful testimonial from CFSBKer Stacey T. Really, this is what its all about, health and happiness. Community and self discovery. We thought others might relate or appreciate Stacey’s sentiments and wanted to share.

Re posted with Permission:

I was thinking yesterday after class in the park and then the farewell for Jess and Chris about the amazing community that you’ve created and how profoundly it’s affected my life and Arend’s life.

When we joined I was pretty out of shape. My father had passed away a few months prior. The installation I did in the art show was largely a tribute to him.

Losing my dad was devastating. The grief was overwhelming. I was nervous all the time- quite literally I would go to sleep at night and think that I wasn’t going to wake up in the morning/that I’d stop breathing- I mean, it was nuts. I was tired and bloated- I called it my grief weight. I’ve always been able to bounce back from things and I wasn’t bouncing back from this. I remember taking my first short circuit class and thinking I’ll never be able to do this, I’m not an athlete, I’ve never been an athlete. Then finishing that class and then finishing another class. Meeting amazing people that I call my friends now. Being cheered on by people in class. Such a different experience for a kid who had asthma and was picked last in gym class.

Those classes and working with Brett, Whit and the other coaches as well as doing PN twice now with the Foxes, quite literally brought me back to life. Becoming physically stronger helped me to be emotionally stronger. It changed the way I view myself, and forced me to release old narratives about myself that just weren’t true anymore. It’s still a work in progress but the gym holds me accountable.

CFSBK is a space where it’s okay to ask for help because we all need it at some point in our lives. That’s huge.

So thank you and happy Sunday.

I’m very sore from yesterday’s 8am 🙂

Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am (On ZOOM today due to rain)
Pilates Happy Hour: 6:00pm (CANCELLED!)
Kids: 4:30pm
Thomas Greene Park: 5:30pm, 6:30pm

Thomas Greene Park

Strength

3-5 Sets of:
8-12e Single Arm Ring Rows
10e Single Leg RDL

Conditioning

4 Intervals of:
10 Burpees
20 Wall Ball Shots
1 Short Lap

Rest as needed between sets

Join CFSBKer Paola L’s Panel on Family Separation Tonight

Hey everyone, Paola L here. I’m the Director of Families Belong Together and tonight at 8 PM EST we’re holding a free webinar/panel to update folks on family separation and hold a discussion on the documentary, Immigration Nation. The panel will feature a number of activists, including yours truly. Check out the information below to learn more and click the registration link if you’re able to make it. Hope you can make it!

———

This month, Netflix debuted a new documentary series called Immigration Nation that excruciatingly examines ICE’s cruel policies and their effects on families.

Countless raids, an agent illegally picking the lock to an apartment, and so many families torn apart by an agency gone rogue — Immigration Nation is both informative and infuriating. But it leaves a lot of open questions.

What’s happening to families in ICE detention right now? What has to be done to stop family separation for good? What roles can each of us play from where we live?

That’s why next Thursday, August 27th, Families Belong Together will host an online call to debrief the Immigration Nation documentary series, get the latest direct from the front-lines of the fight, and find key opportunities to help.

Click here to register now for next Thursday’s call to learn more about how you can help end family separation for good.

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

Today’s Programming:

CFSBK @ Home

Thomas Greene Playground

Farewell Coach Brittany

In a roller coaster of a year, we have more big news for you all. Our beloved Coach Brittany will not be returning to New York City. Coach B will be exploring other opportunities in different parts of the country, but you’ll still see her wonderful face in virtual classes! We’ll miss you analog Brittany, thank you for all your hard work and talented coaching!

From Brittany:

To all my CFSBKers,

It’s with sadness but gratitude, that I express my departure from CFSBK as a full time coach. I will continue on staff virtually at present, so I will see some of you around and am thrilled about that. Thank you for welcoming me with open arms, making classes beyond fun and enjoyable to coach, and your general attentiveness, respect and eagerness to learn.

Special shout out to my Wednesday night classes for enduring my Justin Bieber playlists. 🙂

I look forward to seeing your continued growth as you hold down the gym in NYC. Find me on IG if we already haven’t, and please feel free to stay in touch! I’ve gotten to know so many of you so much more, oddly enough, during these 5 months we have been virtual; it’s been very meaningful to me to connect with you all in such a way.

Move well, work hard, believe in yourself, and have FUN! See you online!

With love,

Coach Brittany

This Thursday: Yoga… in Prospect Park!

@ 7AM, near the Bandshell

This week we’re taking our virtual mobility moves out of the living room and into nature! The plan is to meet near the bandshell in Prospect Park (see picture below). There are a few flat, grassy patches between there and the main road/loop. Arrive a few minutes early to get situated, and look for Coach Whit in purple pants waving her arms excitedly at you.

For folks who haven’t joined us before, in this class we typically incorporate basic yoga poses, passive stretching, active range of motion work, restorative movement flows, as well as some breathwork and mindfulness practice. All are welcome and no previous yoga experience is necessary!

What to bring: Your mask and your mat! No other props needed.

Weather plan: We’ll decide by 9PM the night before if we need to cancel due to rain. In that case, class will go back to being virtual in the usual zoom room! Check the blog for updates.

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Thomas Greene Park: 5:30pm, 6:30pm
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CFSBK @ Home

Thomas Greene Playground

Fit55 @ Home

CFSBK Reopens on Sept 2nd!!!

After 5 long months of closure, CFSBK will be reopening our gates to members next Wednesday, September 2nd at 6:00am. It seems unreal doesn’t it?? Too good to be true. Well it is true and we’ve got a lot to do before then so hold onto your butts. Below are some of the major things to be aware of right now. We’ll be be providing more information all week about our reopening plans as well as what you need to do and know. We can’t wait to see (half) your faces again!

Equipment Return

We need our stuff back! While we know you and your foster equipment have become very attached over the past 5 months, its time for them to come home. Below are some upcoming opportunities to drop off your equipment. Conversely you could also bring your loaner to any park workout. Depending on how many people bring equipment to the park we might need a hand taking it back to the gym!

For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi.

Thursday 8/27: 11-2
Saturday 8/29: 1130-3
Sunday 8/30: 10-12
Monday 8/31: 9-11

Can’t make any of these times? That sounds suspicious. Reply to the email you get about this and we’ll work something out.

Memberships

Members will be emailed today with information about how to sign up or transfer their memberships to the new ones as well as FAQs about the new membership options. Once we transfer your membership you’ll be able to start RSVPing for classes.

If you didnt see it already, you can check out this portion of our town hall where we discuss what the new membership options, prices and answer a few questions.

Virtual & Park Classes

Virtual Classes will remain essentially identical going forward with some minor changes we’ll announce. Programming will adjust to be more inclusive of folks without a dumbbell or Kettlebell given our equipment recall. As we reopen our facilities we’ll continuously reassess this program based on attendance.

The final park classes will happen next Monday morning. There will be no classes on Tuesday the 1st.

Covid Safety Plan

We have released our member facing COVID Safety Plan! This document will give you a look at some of our planned practices to comply with recently released state guidelines. It will live in the drop down menu in the “About” section.

CFSBK Zoom Room (Password: CFSBK)
Thomas Greene Park: 7am, 8am
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am (This will be our last Monday Yoga class!)
Teens/Preteens: 4:30pm

CFSBK @ Home

Warm – Up
20 Alt Mountain Climbers
10 Alt Cossack Squats
6 Alt T Push Ups

Strength
A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push-ups (or SA Press)
3 x 5 – 15 Reps

12:00 AMRAP
15 V Ups or Tuck Ups
10alt Jumping Lunges
5 Burpees

Thomas Greene Park

3+ Rounds
A: 8 HSPUs or 8-16 Single Arm DB Presses
B: 16t Pistols, Wrap around Pistols or Box step down negatives

6 Rounds for Reps:
1:00 Box Jumps
1:00 SA DB Hang Squat Clean
1:00 Shuttle Runs
1:00 Side Plank

Alternate which arm you use for the cleans and which side you perform the side plank on per round.

Welcome new CFSBK Coach, Victoria Matos!

CFSBK is excited to announce that Victoria Matos has joined our coaching staff! Victoria is a CFSBK alum, full time P.E. teacher and coaches youth basketball. We’re excited to have Coach V work with all of you as we inch closer to our reopening!

More about Victoria

Victoria, born and raised in Brooklyn, grew up as an athlete playing basketball and running track and field. She is a military veteran who is currently teaching Physical Education at a high school here in the city. During her college years, she worked at local gyms teaching group fitness classes, personal training and teaching Zumba. Over the years, she fell in love with impacting her athletes and students in not just their growth in her class or their sport but maximizing their movement potential. CrossFit made her feel the same in her own fitness journey.

In 2017, She began CrossFit and through her journey, she got her first pull-up during the 2018 Open and in the 2019 Open, got her first toes to bar. She fell in love with the process of stepping outside of her comfort zone with every single workout, challenging herself and getting fit through the constantly varied style.

Victoria is a Certified Personal Trainer, CrossFit Level 1 Trainer and Precision Nutrition Level 1 Coach.

You can find Coach V on Instagram @coachvmatos

Welcome Coach V!!

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