Rotate through and spend about 15 minutes working up to a heavy load on each of the following movements:
A) Turkish Get Up: 1-1-1-1-1
Use dumbbells only. Each side.
B) Fat Bar Deadlift: 1-1-1-1-1
C) Push Press: 1-1-1-1-1
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- Don’t forget to pick up your meet! The April distribution of the Herondale Farm Meat CSA is today from 6-8:30 PM. Eggs will also be available for $6—bring small billz!
- CFSBK OG Jon Gabrus made NYMag’s 50 Comics to Know About list! Check it out here.
- Aside from becoming a father, Jonathan K. recently left his job at Mas Farmhouse to start von Kava, a chef’s table at this season’s Smorgasburg. They’ll be doing flash fine dining—three courses and some surprises in 15 minutes. He would love for CFSBKers to stop by! Get more info here.
- GallopNYC is hosting a Veterans’ Family Day on May 9th (noon to 4pm) right here in our own backyard at Prospect Park’s Bowling Green. There will be outdoor activities and fun with horses for all ages—free to veterans and their families. Click here for the flyer with details on how to RSVP. If anyone would like to learn more about GallopNYC, email CFSBK-er Dan G. at dan [at] gallopnyc.org or find him before/after a workout.
The Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts MONDAY!
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
A typical day* would consist of:
*Each athlete may have different exercises depending on their individual needs.
Join Us For the Grand Opening of 608 Degraw Street This Saturday, and New 608 Policies
During this Saturday’s group classes, we have a fun “two-gym” WOD planned for everyone. Join us for class, and please also join us in the afternoon from 2-3pm for a beer for a low-key social hour and open house.
We also want to make you aware of some new policies we’ll be instituting in the new space:
- Remember to check in at the Front Desk for all classes. Group classes will be brought over to 608 on the discretion of the coach. Strength Cycle and Olympic Lifting classes will happen in 608, after you’ve checked in at 597.
- Showers will open on Monday, 4/6, from 7-9am and during Open Gym times. We regret (but are excited) to inform you that the only water option will be cold. We’ve done some research about the health benefits of cold showers, and can’t wait for you to experience them.
- Up to five members at a time can use each shower. If there’s a rush on showers, members are encouraged to clean one another to speed up the process.
- There will be antiseptic dispensers and wipes on all the walls, which we’re sure you’ve familiar with from your globo gym days. You will be required to wipe down every piece (by every piece, we really mean every single piece—from fractional plates to 100-pound dumbbells) of equipment with which your skin and sweaty clothing comes in contact. Dry, clean clothing contact does not necessitate a wipe.
- In the interest of harmony amongst our coaching staff, music will not be played during group classes in 608.
If you have any other ideas for new policies that will enhance your experience in 608, please share in the comments!