Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.29.20 

Warm Up
6 x :10ea 90/90 Hip Stretch
6ea Side Plank Rotations
6 Inchworms w/shoulder taps
6 Pause Jump Squats

CRAZY METCON

AMRAP 5 Minutes:
7 Burpees
14 Russian Kettlebell Swings

Rest 3 minutes, then…

AMRAP 5 Minutes:
7ea Single-Arm Suitcase Deadlifts
7 Gate Swings

Rest 3 minutes, then…

AMRAP 5 Minutes:
Turkish Get-Ups

Rest 3 minutes, then…

AMRAP 5 Minutes:
14 Alternating Dumbbell Snatches
7 Push-Ups

Post work to comments.

FIT 55+ At Home WOD 6/29/20

Warm Up Whiteboard Explanation

_____________________

CFSBK @ the Queer March yesterday!

We had a great time supporting the Queer Liberation March yesterday! There are some more pictures from the march on our Flickr.

Fundraising Follow Up

Our annual “Stonewall” commemorative workout acts as a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence. This year, since we did not collect donations on site, instead we asked members to donate directly to the organizations and share the amount with us. Our members pledged over $1100 between the two organizations, amazing! The gym also matched $15 for everyone who showed up to the virtual Stonewall workout on Saturday. We had 40 total folks in the zoom room so CFSBK donated $300 to the SRLP and $300 to the MPJI. We’re so proud to support these incredible organizations.

Virtual Class Zoom Room
Password: CFSBK

Give yourself some TLC with Active Recovery today with coach Chris Fox at 10am!

CFSBK would like to thank and acknowledge longtime CFSBKer (2011) Rickke M for all his support, guidance and friendship in helping CFSBK with our language, resources and guidance on making our gym more inclusive and helping to amplify voices in the LGBTQ movement. Our statement of inclusion & Anti-Oppression, Stonewall fundraising, resources and upcoming changes to our memberships to make them more equitable are all directly tied to Rickke’s guidance and we are are so grateful for his continued support of CFSBK. David often says Rickke is the gyms official “spiritual and social advisor”. Many of you also got to learn a little more from Rickke yesterday after our “Stonewall” workout regarding inclusion of trans and POC communities in the LGBTQ movement. For the last two decades Rickke has worked in the social justice space as a community organizer for a variety of organizations such as the Sylvia Rivera Law Project, FIERCE and Borealis Philanthropy

To learn more about Rickke’s social justice work, check out the recent interview he did for the for the Tretter Transgender Oral History Project

Thank you, Rickke!!!

Queer Liberation March Today

In the spirit of Stonewall as a protest against police brutality, CFSBK is encouraging members to support the Queer Liberation March for Black Lives on today leaving Foley Square at 1pm.

Cyclists: If you’d like to bike from the gym to Foley square, we’ll meet up at the gym and bike over at 12:15pm. Please arrive at least 5 minutes before 12:15. If this changes due to weather we will post an update here by 11am.

Public Transit: Non Cyclists will meet at city hall park at 12:45 near the base of Brooklyn Bridge.

You can DM us on Instagram or text David (phone # in comments)

The event will also be livestreamed for those unable to join in person.

Today’s Reading List

Queer Pride is Going Back to its Protest Roots

Janet Mock talking about the importance of Stonewall centering trans women of color

Virtual Class Zoom Room
Password: CFSBK

“Stonewall”

AMRAP 15 Minutes: 
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees 

Post work to comments.

Laverne Cox Honors Marsha P. Johnson & Sylvia Rivera | Trailblazer Honors | Logo

Recommended Reading Today

Article in NYTimes last year about the monument for Sylvia & Marsha on the 50th Anniversary of Stonewall

Smithsonian National Museum of African American History & Culture feature on Martha and other Black LGBTQ movement leaders

Today: Spirit of Stonewall Pride Workout

Happy Pride from CFSBK! We’ll be running “Stonewall” in today’s 10am Locked & Loaded virtual class.

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, such as Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute, one of organizers of the massive and inspiring action for Black Trans Lives at the Brooklyn Museum on June 14. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence.

In previous Pride workout fundraisers, we have collected donations on site and made 1 collective donation to each organization. However, since we sadly can’t do this workout together in person this year, we’re recommending that CFSBK members and friends that join us at 10am for the virtual version and donate directly to MPJI and SRLP. Our suggested donations is $25 (the cost of a drop-in) – less, more, or whatever amount is meaningful to you! We will not be charging a drop in for class on Saturday so that those funds can be directed toward these foundations.

March with CFSBK Tomorrow!

In the spirit of Stonewall as a protest against police brutality, CFSBK is encouraging members to support the Queer Liberation March for Black Lives on Sunday, June 28 leaving Foley Square at 1pm.

Cyclists: If you’d like to bike from the gym to Foley square, we’ll meet up at the gym and bike over at 12:15pm. Please arrive at least 5 minutes before 12:15.

Public Transit: Non Cyclists will meet at city hall park at 12:45 near the base of Brooklyn Bridge.

You can DM us on Instagram or text David (number in comments)

All that being said, it looks like it might storm tomorrow, so we’re keeping an eye on the weather. We will have something on the blog by 11am if plans change.

The event will also be livestreamed for those unable to join in person.

Virtual Class Zoom Room
Password: CFSBK

Warm Up
6ea Leg Cradle to Side Lunge
6 Scap Push Ups
12 Alt Downward Dog Calf Marches

Strength
Superset: 
A1) 3 x 8-10 reps each Goblet Reverse Lunge-to-Knee Lift
A2) 3 x 8-10 reps each Single-Arm Dumbbell/Kettelbell Floor Press (or Push-Ups) 

Conditioning
15 Minutes of Continuous Effort:
20 Low Box Runners (count one foot for 20 reps)
10 Hand Release Push-Ups
20 Hollow Rocks
10 Alternating Jump Lunges
20 Sit-Ups

Post work to comments.

_____________________

FIT 55+ At-Home WOD 6.26.20

Warm Up
3-4 Rounds (at a deliberate pace): 
5e Forward Leg Swings
5e Wide Stance Hip Circles
10 Alternating Torso Rotations
:20 Active Chest Opener

Strength
4-5 Sets (each): 
6-8e Single Leg Reaches
6-8e Side Plank Rotations

Conditioning
5 Rounds: 
2 Minutes (continuous effort at a medium pace):
10 Thrusters
30 Jumping Jacks

Rest 1:00 between rounds. Begin each round with the thrusters and aim to score the same or close to the same on each round.

Post work tomorrow.

TOMORROW: SPIRIT OF STONEWALL PRIDE WORKOUT

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. We’ll be running “Stonewall” in our virtual class this Saturday, June 27th.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, such as Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute, one of organizers of the massive and inspiring action for Black Trans Lives at the Brooklyn Museum on June 14. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence.

In previous Pride workout fundraisers, we have collected donations on site and made 1 collective donation to each organization. However, since we sadly can’t do this workout together in person this year, we’re recommending that CFSBK members and friends that join us at 10am for the virtual version and donate directly to MPJI and SRLP. Our suggested donations is $25 (the cost of a drop-in) – less, more, or whatever amount is meaningful to you! We will not be charging a drop in for class on Saturday so that those funds can be directed toward these foundations.

In the spirit of Stonewall as a protest against police brutality, CFSBK is encouraging members to support the Queer Liberation March for Black Lives on Sunday, June 28 leaving Foley Square at 1pm. The event will also be livestreamed for those unable to join in person.

“Stonewall”

AMRAP 15 Minutes: 
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees 

CFSBK commitment to INCLUSION & ANTI-OPPRESSION

Several years ago, CFSBK adopted the below statement of inclusion and & anti-oppression. The importance of community is central to CFSBK, which means creating a space where all members are truly welcomed, supported, and celebrated in their fitness and other life pursuits.

As you know, we recently rebranded as Community Fitness South Brooklyn in response to Greg Glassman’s racist comments about George Floyd and what is ultimately a longer history of challenges and a values misalignment with HQ. We unequivocally believe that black lives matter and changing our name is only one step in the direction of making our gym even more equitable and accessible for more people. Creating sustaining and benefactor rates, partnering with local organizations, changing elements of how we program and the kinds of events we run in the future will further demonstrate our commitment to more equitable access to our program and highlight our values of inclusivity and our commitment to progressive politics.

“CFSBK recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful for all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, size, or age.”

_____________________
How Para Powerlifter Garrison Redd Trains to be a Role Model BarBend
8 Years After Losing My Partner to Police Violence Medium

Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors 6.22.20

Movement Prep
1-2x Rounds:
4e. Shin Box Flow
4e Forearm to instep with rotation
5e Toe Swipes

Warm Up
3 Rounds:
20 Jumping Jacks
10 1 ¼ squats
5e Side Plank Rotations

Workout
8 sets of Hill Sprints:
:30 Power Uphill, rest/walk down

• Use the first 1-2 sets as extended warmup to figure out your timeframe or distance, 65-75% effort.
• Then ramp up intensity and aim to have consistent efforts for each of the remaining 6 sets.
• The walk back to the start is your rest so take it nice and slow so that you’re nearly recovered.

Cooldown
3-5 Minute Walk/Light jog

Then,

10mins to flow through: standing cross legged forward fold, figure four stretch, couch stretch, calf march

Post work to comments.

 

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A post shared by CFSBK (@cfsbk) on Jun 22, 2020 at 5:42am PDT

Join Stella TONIGHT at 7:30pm for CFSBK Trivia Night. There are still spots left! Everything you need to know is in yesterday’s post

Friday, July 3rd: Cooking Class with Nidhi Jalan

Next Friday, July 3rd at 6:30pm we will host a Zoom cooking class! CFSBK’s Nidhi J. (aka Masala Mama) will lead you in a FREE 90 minute cooking class to prepare a Roasted Cauliflower with Masala Dal dinner! Here’s what Nidji has to say:

“Let Masala Mama show you how easy it is to make delicious and healthy Indian food!

This is homestyle vegetarian and plant-based Indian food that I grew up with, in which spices are used with a light hand and oil is used judiciously. I will also share shortcuts and cooking hacks that don’t compromise on taste but make cooking quick and easy.

Menu for July 3rd, 2020:

Roasted Masala Cauliflower Planks

Made with Masala Mama’s Magic Curry Powder, this magical cauliflower dish looks stunning in a cool messy way when served. Really easy to make, crusted with masala, and garnished with herbs and lemon zest. You can’t stop eating it as soon as it comes out of the oven.

Masala Dal

The classic! Cooked lentils mixed with a tadka or spices sizzled in hot oil—one of the first dishes I learned to make when, as a child, I used to sneak into the kitchen to eat spicy food. Still a staple in almost every North Indian meal.

Basmati Rice

There is nothing like perfectly cooked long grain, fine quality basmati rice to accompany a special Indian meal.  It takes about 25 minutes to cook all told, and though you can re-heat easily in the microwave, I prefer to put the rice on 25 minutes before dinner and serve the hot steaming rice!”

Click here for the recipe and make sure you get everything ahead of time. Masala Mama has set up a product on their website called CFSBK Spice Pack for people who would like to buy the spices before the class.Lastly, please sign up here so that we have an idea of how many people to expect!

_____________________
Sitting All Day May Increase Your Risk of Cancer NY Times
Back Angle in the Squat: Why It Matters Starting Strength

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.24.20

Warm Up
6ea Quadruped Hip Circles
6 x :05 Isometric Prisoner Squat
6 Pike Toe Touches

Strength
Superset:
A1) 3 x 8-10 reps each Single Arm Kettlebell/Dumbbell Front Squat
A2) 3 x 8-10 reps each Single Arm High Pull

Conditioning
4 Rounds For Quality:
20 Bird Dogs
15 V Ups
:30ea Single-Arm Overhead Hold
20 Gate Swings

Post work to comments.

_____________________

FIT 55+ At-Home WOD 6.24.20

Warm Up
3-4 Rounds (at a deliberate pace): 
4e Lunge Stretch with Rotation
12 Shoulder Taps
12 Hip Bridges

Strength
4-5 Sets (each):
8 Backpack Cleans
8 Hollow Body Dead Bugs (L+R=1 rep)

Conditioning
Cycle through 4 rounds of the circuit:
:30 Work / :30 Rest
1) No-Push-Up Burpees
2) Sumo Backpack Deadlifts
3) Mountain Climbers
4) Reverse Plank Bridge Hold

Post work to comments.

 

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A post shared by CFSBK (@cfsbk) on Jun 22, 2020 at 5:42am PDT

Tomorrow at 7:30pm: CFSBK Trivia Night!

We’re hosting another Zoom Trivia Night this Thursday, June 25th at 7:30pm! Our own Crossword Wizard, Stella Z. has curated a list of challenging questions to strain your brains! Sign-up via this link and you’ll be added to a team (or sign up with a team, up to you).

More info about Stella:

• Currently ranked #4 in the country at the American Crossword Puzzle Tournament; ranked in the top 10 eight times
• She make crosswords too, and her latest appeared in the New York Times on Saturday, June 20
• Three-time TV game show competitor (Jeopardy, 2006; Million Second Quiz, 2013; Mental Samurai, 2019)
• When we’re not ravaged by a global pandemic, she hosts trivia twice a month at 68 Jay Street Bar.
• You can solve her puzzles for free at ToughAsNails.net (warning: the ones she put there are very hard!)

_____________________
Athlete Boycotts Continue, Tally Hits 20 Morning Chalk Up
Want to Run Better and Longer? Condition and Strengthen Breaking Muscle

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.23.20

Warm Up
6 Prone Snow Angels
6 Prisoner Good Mornings
6 No-Push-Up Burpees

CRAZY METCON: Kettlebell/Dumbbell Hell

1) In 3 Minutes Complete:
25 Kettlebell/Dumbbell Swings
15 Burpees
AMRAP of 1-Arm Kettlebell/Dumbbell Snatches from the hang in the remaining time. 

Rest 1 minute, then…

2) In 3 Minutes Complete:
25 Kettlebell/Dumbbell Swings
15 Burpees
AMRAP of 1-arm KB/DB Clean and Jerks from the hang in the remaining time.

Rest 1 minute, then…

3) In 3 Minutes Complete:
25 Kettlebell/Dumbbell Swings
15 Burpees
AMRAP of Kettlebell/Dumbbell Goblet Squats in the remaining time.

Rest 5 minutes and repeat 1, 2 and 3 again.

Post work to comments.

PRIDE AT CFSBK: IN THE SPIRIT OF STONEWALL

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. We’ll be running “Stonewall” in our virtual class this Saturday, June 27th.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, such as Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute, one of organizers of the massive and inspiring action for Black Trans Lives at the Brooklyn Museum on June 14. CFSBK has been a proud supporter of these organizations over the past 3 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence.

In previous Pride workout fundraisers, we have collected donations on site and made 1 collective donation to each organization. However, since we sadly can’t do this workout together in person this year, we’re recommending that CFSBK members and friends that join us at 10am for the virtual version and donate directly to MPJI and SRLP. Our suggested donations is $25 (the cost of a drop-in) – less, more, or whatever amount is meaningful to you! We will not be charging a drop in for class on Saturday so that those funds can be directed toward these foundations.

In the spirit of Stonewall as a protest against police brutality, CFSBK is encouraging members to support the Queer Liberation March for Black Lives on Sunday, June 28 leaving Foley Square at 1pm. The event will also be livestreamed for those unable to join in person.

“Stonewall”

AMRAP 15 Minutes: 
6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 
28 Double-Unders 
6 Shoulder-to-Overheads 135 / 95 
9 Burpees 

Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees 

CFSBK commitment to INCLUSION & ANTI-OPPRESSION

Several years ago, CFSBK adopted the below statement of inclusion and & anti-oppression. The importance of community is central to CFSBK, which means creating a space where all members are truly welcomed, supported, and celebrated in their fitness and other life pursuits.

As you know, we recently rebranded as Community Fitness South Brooklyn in response to Greg Glassman’s racist comments about George Floyd and what is ultimately a longer history of challenges and a values misalignment with HQ. We unequivocally believe that black lives matter and changing our name is only one step in the direction of making our gym even more equitable and accessible for more people. Creating sustaining and benefactor rates, partnering with local organizations, changing elements of how we program and the kinds of events we run in the future will further demonstrate our commitment to more equitable access to our program and highlight our values of inclusivity and our commitment to progressive politics.

“CFSBK recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful for all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, size, or age.”

_____________________
Coaching in the Time of COVID BarBend
Letting Go: 8 Years After Losing My Partner to Police Violence Medium

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.22.20

Warm Up
Wrist CARs
Shoulder CARs
Cat Cow
Inchworms w/Shoulder Taps

Conditioning
Every Minute on the Minute x 20:
1) 8 x Single Leg Romanian Deadlifts (Right)
2) :15ea Single-Arm Forearm Plank
3) 8 x Single Leg Romanian Deadlifts (Left)
4) 4 – 8 Yoga Push-Ups
5) 20 Russian Twists

Strength
Superset: 
A1) 3 x 8-10 reps each Single-Arm Suitcase Deadlift
A2) 3 x 8-10 reps each Single-Arm Bent Over Row
A3) 3 x 8-10 reps each Diamond Push-Ups

Knee and partial range-of-motion on the Diamond Push-Ups is fine. 

Post work to comments.

_____________________

FIT 55+ At Home WOD 6.22.20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Static Supported Lateral Lunges
10 Scaption Raises
5e Side Plank-Ups

Strength
4-5 Sets (each): 
8-10 Goblet Squats @3331
8-10e Half Kneeling or Seated Press

Conditioning
16 Minutes of Continuous Effort: 
16 Sit-Ups
8 Push-Ups
4 Bodyweight Get-Ups

Aim to move consistently at moderate effort the entire time, breaking only as needed. Alternate sides on the get ups as able.

Post work to comments.

Join Stella this Thursday for a workout of the mind

This Thursday at 7:30pm: CFSBK Trivia Night!

We’re hosting another Zoom Trivia Night this Thursday, June 25th at 7:30pm! Our own Crossword Wizard, Stella Z. has curated a list of challenging questions to strain your brains! Sign-up via this link and you’ll be added to a team (or sign up with a team, up to you).

More info about Stella:

• Currently ranked #4 in the country at the American Crossword Puzzle Tournament; ranked in the top 10 eight times
• She make crosswords too, and her latest appeared in the New York Times on Saturday, June 20
• Three-time TV game show competitor (Jeopardy, 2006; Million Second Quiz, 2013; Mental Samurai, 2019)
• When we’re not ravaged by a global pandemic, she hosts trivia twice a month at 68 Jay Street Bar.
• You can solve her puzzles for free at ToughAsNails.net (warning: the ones she put there are very hard!)

_____________________
The Hollow Body Position: Why It’s So Important for Fitness Athletes BarBend
What a Negative COVID-19 Test Means The Atlantic

Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors 6.21.20

Movement Prep
1-2 Rounds:
5 each leg “Y” foot reaches (skip to 1:58 on video)
5e Forearm-to-Instep with Rotation
:20 Calf March

Warm Up
3 Rounds:
200m Jog
20 Mountain Climbers
:20 Hollow Hold

Workout
2 Sets:
Run 15 Minutes

• Rest/walk 2 minutes between sets.
• Goal is a consistent but slightly uncomfortable pace for both sets.
• Nasal breathing only.

Cooldown
3-5 Minute Walk

Then,

10mins to flow through: Hip Circles in Lunge, Lunge and Twist, Pigeon Pose, Down Dog.

Cooldown brought to you by a super special guest!

Post work to comments.

Happy Father’s Day to all of the CFSBK dads! 

TODAY: ACTIVE RECOVERY

Join Coach Fox this morning at 10am for Active Recovery! Head over to the Virtual Class Info page to get in on the action and show your body some love.

_____________________
Common Squat Errors and Fixes Starting Strength
Teen Athletes Speak Out about Body Positivity Morning Chalk Up

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.20.20

Warm Up
5ea Windmills
:30 Reverse Plank Bridge
20 Jumping Jacks

Strength
5 – 7 Sets (each side):
10 Single-Arm Sumo Deadlifts + 8 Hang Power Cleans+ 6 Strict Presses or Push Presses

Conditioning
AMRAP 12 Minutes:
6 Single-Arm Man Makers (Right)
6 Single-Arm Man Maker (Left)
6 Inverted Burpees (or Candle Sticks)

Post work to comments.

 

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A post shared by CFSBK (@cfsbk) on Jun 21, 2017 at 9:40am PDT

Flashback to this weekend in 2017, when we posted this photoset of CFSBKers rocking their Pride gear. Happy Pride Month from Community Fitness South Brooklyn! 

This Weekend at CFSBK

Join us for virtual Locked & Loaded today at 10am and Active Recovery tomorrow at 10am. Click over to the Virtual Class Info page to join us!

_____________________
Memento Mori: A Simple Practice for a Complex Time Breaking Muscle
How Coach Candy Wakwe Is Serving the Under Resourced in Atlanta Morning Chalk Up