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Password: CFSBK

Locked & Loaded Whiteboard Explanation 5.30.20

Warm Up
10 Minutes for Quality:
8 each 1-Arm Kettlebell Romanian Deadlift (weight in between feet, 3 second negative)
5-10 Box/Chair Dips or Push-Ups
8-12 V-Ups or Tuck-Ups 
5 YTW (light or no weight)

Conditioning
5 Rounds:
:30 Sit Ups 
:30 Kettlebell Swings (American or Russian)
:30 Hollow Hold 
:30 Rest
:30 1-Arm Shoulder-to-Overhead (switch at :15) 
:30 Tall Plank 
:30 Burpees 
:30 Rest

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 29, 2020 at 12:29pm PDT

Please just watch the video

Everything Must Go!!!

As we prep the gym for our eventual reopening we’re asking members to come pick up all their shoes, belts, logbooks, and other items left at the gym. We’ll host 3 one-hour pickup windows starting this Tuesday.

If you can’t come in to get your stuff email us at crossfitsbk@gmail.com before next Friday, June 5th. We will be donating or discarding EVERYTHING left behind!

_____________________
4 Theories About Overtraining Outside
7 Easy-to-Grow Plants for Beginning Gardeners Blue Zones

Virtual Class Zoom Room
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Locked & Loaded Whiteboard Explanation 5.29.20

Warm Up
3 Rounds: 
10 each leg Half Kneeling Russian Twists
8 1+1/4 Air Squats
10 alt. Lateral Lunges

Strength
Superset:
A1) 3 x 20 Goblet Jumping Lunges
A2) 3 x 8-12 1-Arm High Pulls

Increasing volume from last week OR progress weight if possible.
.
Conditioning
“Fran Stays Home”
12 each 1-Arm Thrusters
12 each 1-Arm Gorilla Rows
9 each 1-Arm Thrusters
9 each 1-Arm Gorilla Rows
6 each 1-Arm Thrusters
6 each 1-Arm Gorilla Rows

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.29.20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Wide Stance Forward + Backward Bends
10e Half Kneeling Hamstring Floss
10 Reverse Plank Bridge Ups

Strength
4-5 Sets (each):
6-8e Lateral Lunges
6-8e Side Plank Powell Raises

Hold something for balance on the lunges or add weight as appropriate.

Conditioning
2 Rounds:
8 minutes of continuous effort at a medium pace…
8 Backpack Clean and Presses
12 Squats
24 Mountain Climbers (L+R=1 rep)

Rest 2:00 between rounds. Begin the second round with the Clean and Press and aim to score the same or close to the same as the first round.

Post work to comments.

Have fun and stay safe this weekend

Today: Free Morning Meditation at 8am

Join Coach Fox Tuesday and Friday mornings at 8am for free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule. 

Question of the Day

What’s your favorite pie?

_____________________
Understanding How Carbs Can Impact Performance Breaking Muscle
A Guide to Staying Safe This Summer The Atlantic

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CFSBK Road Warriors 5.28.20 (Thursday Intervals) 

Joint Prep
1-2 Rounds:
4e Quadruped Hip CARS
4e Forearm to Instep with Rotation
5e Toe Swipes

Warm Up
2 Rounds: 
200m Run (easy-moderate)
10 Alternating spiderman mountain climbers
5 Bottom-to-Bottom Zquats + 5 Jump Squats
5e Side Plank Rotations

Workout
10 Rounds:
100m Sprint, 100m Walk/Rest

• Use the first 2 as extended warm up to build in intensity. Goal is fairly consistent splits after that.
• Sub 30 seconds of work, rest as you slowly walk back to start.

Cooldown
3-5 Minute Walk

Then,

Accumulate at least 10 minutes of: Samson Lunge, Kneeling Hamstring Stretch, Standing Figure Four, Calf March

Post work to comments.

Be sure to watch this video for some info on changes to Coach Jess’s Road Warriors programming, which will now run on Thursdays and Sundays only

Jump Rope Coaching with Coach Lynsey

Are you struggling with Double-Unders? Do you want to learn new jump rope skills? Or do you just want to perfect your technique? Coach Lynsey is offering 30 minute one- on- one Zoom jump rope coaching sessions tailored to your needs. For most of us, jump rope is both frustrating and rewarding in the context of workouts, but while it can be challenging, it’s fun and a great way to train your cardiovascular system! So, whether you’re looking to learn the basics of Jump Rope, improve your capacity in workouts, or add new skills to your repertoire, this additional training opportunity could be for you.

Pricing

One 30-Minute Zoom Session: $55.

(Note that we want this programming to be accessible for all, so if you’re keen to sign up, but facing financial hardship – please reach out to Lynsey!)

Email Coach Lynsey at Lynsey.Roddam@gmail.com to sign up! 

News and Notes

• This is a rest week in our Brittnastics programming. See Coach Brittany‘s note from last week for more info!
• Today is rest day from in our Locked & Loaded programming, but never fear! In addition to the Road Warriors  programming above, we also have virtual classes like 7am Yoga for Athletes and 6pm Pilates to choose from. Go HERE to show your body some love.
• Question of the Day: What song reminds you that summer is coming?

_____________________
The Functionality of Isolation Exercises Catalyst Athletics
A CrossFit Nurse Talks about Her Experience with Covid-19 Morning Chalk Up

Virtual Class Zoom Room
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Locked & Loaded Whiteboard Explanation 5.27.20

Warm Up
3 Rounds:
5 Inch Worm + Yoga Push-Ups
8 each 1 Arm Sumo Deadlift
8 each Sciatic Nerve Floss

Strength
4 x 6-8 each
1-Arm Hang Snatch 

WOD
3 Rounds with 1:00 Rest:
1:00 Burpee + 1-Arm Suitcase Deadlift (switch arms at :30)
1:00 Sit-Ups
1:00 1-Arm Clean
1:00 1-Arm Shoulder To Overhead

Switch arms as needed on Cleans and Shoulder-to-Overhead.

Post work to comments.

_____________________

When testing out the shower temperature, what body part do you sacrafice?

_____________________
What Honeybees Can Teach Us About Shaping Change TEDx (video)
Resilience: The Basics of a Concept JSTOR Daily

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Locked & Loaded WOD Whiteboard Explanation 5.26.20

Warm Up
5 each Shoulder Cars
:20-:30 Reverse Bridge Plank
8 Alternating Samson Lunges 

“Murph” Recovery
30:00 for Quality:
5 each Reverse Lunges with 5 second stretch at bottom
5 Inch Worm T Rotations with 2 second hold in T postion
:30 each/40m 1-Arm Overhead Hold/Carry
5 each Elbow-to-Instep w/Rotation
:30 Hang or :30 1 Arm DB/KB Suitcase Hold
10 Alternating Prone Scorpions

If you don’t have a hanging option, more horizontal hangs are a good  as well, such as straight arm towel holds:

• Towel Post Hang
  
• Towel Door Hang

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 25, 2020 at 10:01am PDT

Different set of circumstances but same great community. Thank you to everyone who came out to virtual Murph Day yesterday!

The Week Ahead at CFSBK

Summer is unofficially underway, and we’re as committed as ever to helping you stay fit and connected to the CFSBK community. We have a full schedule of classes for you this week! Here’s what’s up:

Tuesday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded

Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded

Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded

Saturday
10am Locked & Loaded
12pm Brittnastics

Sunday
10am Active Recovery

If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page! 

News and Notes

• Arend T. has an extensive brewing kit for brewing beer. It’s basically a 5 gallon home brew starter kit with add ons and bottles. He’d love to donate this to someone who wants it and would love to start home brewing. He can drop it off or offer safe pick up from his place. Email him at althorp@gmail.com if you’re interested!
• Question of the Day: What is your favorite type of pancake?

_____________________
To Fight Covid-19, Don’t Neglect Immunity and Inflammation NY Times
Medicine Is Based on Men. That’s Bad News for All of Us Outside

Virtual Class Zoom Room
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2020 Virtual ” Memorial Day Murph”

AMRAP 20 Minutes:
5e Dumbbell Bent Over Rows
10 Push-Ups
15 Squats

Followed by a: 1, 1.5 or 2 mile run

Please note that we will only be running one virtual class today at 12pm in observance of our annual Murph Day (Yoga for Athletes and CrossFit Kids are still happening as scheduled!). After the AMRAP ends, we’ll end class and you guys can finish out the a 1, 1.5 or 2 mile run/jog depending on personal ability. We recommend you plan your route out ahead of time. Tuesday’s workout will work in some recovery movement to ease you back in after the high volume workout.

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.25.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Lunge Stretch with Reach
5e Side Plank Rotations
5e Straddle Leg Lifts
5e Calf Marches

Conditioning

CrossFitters around the country and world have been doing this workout (and scaled versions of it) for 15+ years now, with Memorial Day being the de facto date of choice for many. It should be challenging, taking even the fittest athletes 30+ minutes to complete. It’s traditionally also been a day to eat, drink, and connect socially with fellow CFSBKers along with their friends and family, though this year is obviously quite different. But different doesn’t have to be a downer! As you push yourself a bit outside your comfort zone during the workout, know that thousands of others are also, and are right there with you in spirit. With this in mind, at some point during the workout, maybe when you yourself could use some motivation to continue, we suggest offering up a simple thought of support to someone else in the same boat.

Choose the option below that feels most appropriate for you today with the goal of moving pretty continuously through the Push-Up/Squat/Sit-Up portion for 15-20 minutes.

If you choose to go outside and walk or jog to start and finish the workout then please be safe. Wear a mask, stay more than 6′ away from others, and practice common sense. Most importantly, do it in a way that allows you to have fun. 

OPTION A

Run 1/2 Mile (sub 250 Jumping Jacks, or about 4-7 minutes)

Then,

15 Rounds: 
5 Push-Ups
10 Squats
15 Sit-Ups

Then,

Run 1/2 Mile (sub 250 Jumping Jacks)

OPTION B

Run 1/4 Mile (sub 125 Jumping Jacks, or about 3-5 minutes)

Then,

10 Rounds:
5 Push-Ups
10 Squats
15 Sit-Ups

Then,

Run 1/4 Mile (sub 125 Jumping Jacks)

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 24, 2020 at 1:32pm PDT

Today: Murph Day 2020

Today is Memorial Day and would have been the gym’s 13th year doing our annual Memorial Day Murph event. Every May since 2008 the CFSBK community has come together to commemorate the holiday by performing the CrossFit benchmark workout dedicated to Lt. Michael Murphy. This workout is both physically and mentally taxing and is used as a means to honor those who have served and fallen as well as to meditate on the human cost of war. It’s not uncommon to have well over 100 members come out to do a version of the workout then enjoy some side walk grilling, share food they brought, and maybe drink a beer or two with friends while watching subsequent heats get after it. We’ll definitely miss hanging out with you all at the gym this year, but like everything else in 2020, this year is different.

Instead of our annual event, we’ll offer some recommendations for DIY versions as well as host one Locked & Loaded class on today at noon, which will do a “Murph” inspired workout followed by a DIY run.

Please note that while we are only doing one Locked & Loaded class today at 12pm, we are still offering 10am Yoga for Athletes and 4:30pm CrossFit Kids.

DIY “Murph”

If you’d like to get after it on your own and do a more traditional version of the workout, we recommend checking out the suggestions made by our friends and fellow CFSBKers at Beyond the Whiteboard. They’ve put together a few versions depending on what equipment you may or may not have access to. While we know “Murph” is much more fun with friends, given the pandemic the gym will not be organizing or endorsing that folks get together to do it. Instead, use it as an opportunity to get through the workout with only your own thoughts and intrinsic motivation. The workout is already known for its many variations such as wearing a vest or not and various rep scheme arrangements, so especially if you’ve done this workout many times, make the most of it and consider it a psychological variation for an unprecedented time. We would love to hear from everyone who does it! Post your stories on Instagram and @ the gym and so we can repost all the folks doing it out in the wild!

Beyond the Whiteboard: “Murph” Quarantined Options

_____________________
Murph: Why We Do It Boxlife
“Murph” Is for Everyone CFSBK

Virtual Class Zoom Room
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CFSBK Road Warriors Cycle 2, Wk4, Day 3

Warm Up
Joint Prep:
10 Forward/Back Ankle Rocks
10 Bear Plank Rocks to Shin Stretch
4e Quadruped Hip CARS

3 Rounds:
10 Standing Alternating Toe Reach
10e Bowler Squats
10 Plank Walk Ups (or :30 Plank Hold)

Workout
30 Minute Run

• Nasal breathing only.
• Goal is to run at steady pace today and try to get a little more distance than in week 2.

Cooldown
3-5 Minute Walk

Accumulate at least 10 minutes of: Forearm to Instep w/Rotation, Couch Stretch, Down Dog Calf March

Bonus… Active Recovery class at 10am!

Post work to comments.

CFSBKers taking off on the first run at Murph Day 2019

_____________________
Macronutrients vs. Micronutrients: Which Matters Most? BarBend
Welcome Back, Animals! Nautilus

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Locked & Loaded 5.23.20

Warm Up Whiteboard Explanation
10 Minutes for Quality:
8 each Supinated Single-Arm Row
8 each Staggered Stance  Dumbbell/Kettlebell Deadlift 
Accumulate 1:00 in Forearm Plank
20 Heidens or Lateral Hops

WOD Whiteboard Explanation
4 Rounds of :40 Work, :20 Rest :
Push-Ups
Air Squats 
Hollow Hold 
1 Arm Sumo Deadlifts
Mountain Climbers

Switch arms on the Sumo Deadlifts as needed. Aim for balance from left to right.

Post work to comments.

_____________________

Brittnastics 5.23.20

Body Awareness
5-10 Minutes of Playtime:
Cartwheel Progression 1 (skip past Roll stuff to find Cartwheel progression)
Cartwheel Progression 2 (courtesy of Carl Paoli)

Mobility Work
Hamstring Stuff

How to properly stretch your hamstrings! Put this in your toolbox. 🙂

Play around with hamstring PAILs & RAILs

Movement Prep
3 Rounds:
8/8 Half Kneeling Adductor Rocks
8 Compression Sit-Up to Pancake
8 Seated Straddle Lifts + 8/8 Circles In/Uut

Straddle Press Prep Superset
A1) 4 x 3 Straddle Press Back to Wall to 90 degrees

I did these the other day & they were challenging but doable once I got the hang of it! Try both ways! There is also wall facing, which might be helpful for a lot of people!

A2) 4 x 5 each Single Arm Overhead Squats (use video as guidance)

Straddle Press Strength
5 x 1.1 Straddle Press Wall Assisted (can also do spotter assisted or jump press)

Rest :20, rest :60.

Modifications: wall assisted negative only, partner spotted negative or full press (last week those in class who had a spouse/roommate/partner were able to complete the press negative with a spotter, which was super fun!), towel pike/straddle ups or straddle hops.

OR

5 Round Superset:  
A1) :20 Wall Facing Hollow Body Handstand
A2) 6 Straddle Hops or Jumps

Finisher
Accumulate 50 Overhead Sit-Ups (bilateral or unilateral is fine)

Every time you break, perform 15 Hollow Rocks. 🙂

Post work to comments.

CFSBK Pilates instructor Frank H.‘s view at last night’s virtual wine tasting. Thanks to all who participated, and be sure to hit up Brooklyn Wine Exchange for all your vino needs! 

Weekend Schedule

Please note that today’s 12pm Brittnastics class is cancelled (see Coach Brittany‘s note from Thursday), but we’re still offering virtual Locked & Loaded today at 10am and Active Recovery tomorrow at 10am. Click over to the Virtual Class Info page to join us!

_____________________
The Power of Virtual Training Breaking Muscle
How to Have a Safer Pandemic Memorial Day NY Times

Virtual Class Zoom Room
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Locked & Loaded Whiteboard Explanation 5.22.20

Warm Up
3 Rounds:
5 Inch Worm + Yoga Push Ups
8 each Seated Dumbbell External Rotation
8 each Sciatic Nerve Floss

Strength
Superset:
A1) 3 x 10-14 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettlebell Deadlift

3 seconds down. Add volume slightly to last week’s work.

A2) 3 x 3 each :10 Overhead/March hold+5 Presses

1 Rep=10 second Overhead Hold/March, then 5 Presses.  Do 3 each arm for 3 sets.

WOD
3 Rounds with 2:00 Rest:
1:00 Russian Twists
1:00 1-Arm Russian Kettlebell Swings
1:00 Sit-Ups
1:00 Burpees

Switch arms as needed but try to stay as close to even as possible.  Hand-to-hand is a great option with a kettlebell.

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.22/20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Wide Stance Toe Touches
10e Single Arm Scaption Raises
10 Glute Bridges

Strength
4-5 Sets (each):
6-8 Lunge + Squat Complexes (Lunge Right + Lunge Left + 2 Squats = 1 rep)
8-10e Single Arm Bent Rows

Hold something for balance on the complex or add weight as appropriate. Use the non-working arm on the Single-Arm Rows as balance as appropriate.

Conditioning
2 Rounds: 
6 Minutes (continuous effort at a medium pace): 
8-10e Single Arm Cleans
6-8e Single Arm Push Presses
30 Low Box Runner Steps

Rest 2:00 between rounds. Beginning the second round with the cleans and aim to score the same or close to the same on each round.

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 21, 2020 at 2:43pm PDT

Tonight: Virtual Wine Tasting at 5:30pm

CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting TONIGHT at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Feel free to pop just one cork or several, but these selections are merely a guide – Tom will be taking you through (read, b.s.’ing about) each wine, but you can surely taste whatever you have on hand. Or find similar wine(s) (New Zealand Sauvignon Blanc, Spanish Tempranillo, Provençal Rosé) and you’re chillin’ like a villain, since these regions have signature styles. Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package. Q&A plus shit-talking is sure to ensue.

Chris Modica’s Bio: “I opened Brooklyn Wine Exchange back in December 2009. The idea was not only to offer a great selection of wine and spirits, but to eventually incorporate an educational aspect to our business. About a year into opening  we began hosting wine classes in the back room of our shop. And now, several years later, our classes have become an integral part of our shop. I was born in Carroll Gardens and lived here for most of my life and first joined CFSBK about 8 years ago. But for well over a year now I’ve been working with Katie Harper post knee/shoulder surgery – and she’s killing me!”

Tom Shpetner’s Bio: “I’ve been interested in food since 1968, and I’ve been collecting and enjoying wine since 1989, when I took a full-semester course (for Ivy credit!) at the Cornell Hotel School. I spent a big chunk of my career on Wall Street… but, most recently, I was a floor sommelier for the TAO Group of restaurants, having a great time connecting with guests tableside. We had the wind at our backs; KILLER service, great cuisine, fun wines, creative cocktails, and wonderful spaces. Every day, I miss the guests, the team, and now, even my sore feet. Despite the difficult things, it was immediately clear that people really need to connect… right away, friends from all around have been reaching out, asking for help, advice, and live tastings… so here we are! I’ve been a CFSBK member for 10 years.”

The tasting will take place in our regular Zoom room, which can be accessed with the password CFSBK. See you tonight! 

Question of the Day

Would you rather give up the first bite of your sandwich or the last?

_____________________
Swing to Win Breaking Muscle
A Guide to Dealing with the New Normal Zen Habits

Virtual Class Zoom Room
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Road Warriors Cycle 2, Wk4, Day 2

Warmup 
Joint Prep:
10 Forward/Back Ankle Rocks
10 Quadruped Rocks to Shin Stretch
4e Quadruped Hip CARS

3 Rounds:
5 Inchworm w/T-Rotation
10 Bottom-to-Bottom squats
15 Hollow Rocks

Running Prep
400m Run

Starting easy but increasing intensity. Rest as needed before work.

Workout
5 Rounds:
10 Burpees
15 Squats
200m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Similar to 2 weeks ago but less rest and 1 less set.

Cooldown
5 Minute Walk

Then,

Accumulate 10 minutes: Standing Forward Fold, Ground Based Hip Circles, Pigeon Pose, Down Dog

Post work to comments.

_____________________

Brittnastics 5.21.20

Body Awareness & Play
3 Rounds of Forward Roll Progression Work:
3 Upper Back Off 
3 Lower Back Off 
3 Baby Candlestick Roll

Cartwheel Progression 
Carl Paoli’s “4 Points of Contact”
5×3-5 Bear Position Circles

Safe for everyone to try! And can be done inside or out!

Freestanding Handstand Work

Prep/Option for Athletes Not Quite Ready for Freestanding Work

3 Rounds:
4 each Handstand Leg Lift
:10 Floor Body Tightener
:10 Chest-to-Object (can use a spotter or set your object up so you’re between it and a wall)

and/or

8-10 Attempts at Freestanding Handstand

For those of you who are comfortable trying this again! Remember, try to kick up close to the wall without actually touching the wall. Or, you can go back to your “floaters” drill. Another option would be having someone spot you.

Handstand Walking Strength and Skill Work
Prep:
3 x 6-10 Box Shifts (add load from last week)
3 :10 Single-Arm Hold (add load or time under tension from last week)

+

Walking Work:
5 x 1-2 reps of Side-to-Side Walking

With feet on box or in hollow body position on wall. You can count 1 rep as going 3-5 steps one way & 3-5 steps the other way. If you’re more advanced play with your Handstand Walking Start Drill + in-place marches. Watch the video for the ideas of how to scale up!

Handstand Push-Up Work
3 x 4-6, rest :60
2 x 6-8, rest :60
1 x 10-12, rest :60

Start with your hardest variation for the 3 sets, then make it easier for each subsequent set. For example, maybe you do 3 sets of 4-6 reps with your feet on a 30 inch surface, then you do the 2 sets on a 24 inch surface, and the 1 set on a 20 inch or less surface. Make sure to get that “tripod position” in the bottom by loading the shoulders forward & down not just down! 🙂

You could also do this with Push-Ups starting on the floor then going up to a surface, etc. Lots of ways to play it and get the pressing in!

Walk Endurance Finisher
Accumulate 3 Minutes of Bear Position Walks (feet on towel or sliders)

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 20, 2020 at 1:32pm PDT

Some gym renovations while we’re closed. Squaring all the mats up, filling in the gaps along the wall, and using mending plates to secure the front mats so they’ll stay in place

A Note from Coach Brittany

Hi all! Thanks again for following along with our Brittnastics programming. A couple of updates! This is the last week of this cycle, next will be another break week, and then we will resume. I hope you have acquired some tools to continue practicing press handstand progressions, freestanding handstands, and handstand walking. This week you’ll see a lot of similarity to last week’s work. I encourage you to progress where you can and continue to spend time in areas you haven’t quite mastered yet. People have achieved their first freestanding handstands, slayed burpee conditioning, achieved first strict handstand push-ups, and improved in countless other ways. I love that people are getting to know themselves and their bodies through gymnastics.

Secondly, I have to cancel this Saturday’s virtual gymnastics class, unfortunately. I hope you will still complete your last day of press handstand work. Feel free to tag me if you post to Instagram. I love to see it!

Tomorrow: Virtual Wine Tasting at 5:30pm

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting tomorrow, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package.

Check out the event page to learn more about Tom and Chris!

Question of the Day

What’s a TERRIBLE movie that you love?

_____________________
30 Animals That Look Like They’re About to Drop the Hottest Album of the Year boredpanda
20 Weights-Free Exercises to Help Your Deadlift BarBend