Virtual Class Zoom Room
Password: CFSBK
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
I cannot fully express my gratitude for David’s leadership, the staff and community. Thank you for creating a space in line with all of our aspirational values, even and especially when the path is difficult.
I had no idea what a community really was until I found CFSBK; this is what it is, Thank you David for your leadership and creation of this space.