CFSBK Zoom Room (Password: CFSBK)
Thomas Greene Park: 7am, 8am
CFSBK @ Home: 7am, 12pm & 6pm
CFSBK @ Home
6 Prone Snow Angels
12 Alt Quadruped Shoulder Taps
12 Kettlebell Swings
A1. Single Arm Sumo Deadlift
3 x 5 – 15 Reps
A2. Single Arm Z-Press
3 x 5 – 15 Reps
This workout was the first workout in the 2012 CrossFit Open. Top scores worldwide were: Kristan Clever with 143 reps and Scott Panchik & Danila Shokhin with 163 reps
Thomas Greene Park
3×10-15 Reps each side
A2. Single Arm DB Curl while holding a Wall Sit
3×10-15 Reps each side, controlled tempo
Try to hold the wall sit unbroken for both sides
1 Long Lap
then, in remaining time:
SA Bent Over DB Row
Welcome Aray to CFSBK!
We’re excited to welcome another new CFSBKer mid pandemic who comes to us via the Out Foundation. Read more about Aray and learn about some of the work they do!
Hello CFSBK! My name is Aray (like a ray of sunshine) and I am very excited to be joining the CFSBK family. I have heard only great things about the members and coaches of CFSBK from many friends who have dropped in previously. I just moved to Brooklyn less than two months ago from Chicago, where I was living for four years while completing graduate school (we can discuss best pizza’s sometime…), and before then I lived in Miami where I was born and raised. I moved to NYC with my partner for his new job at NYU Langone Hospital Brooklyn, and I will admit that I am enjoying NYC, even during COVID times. I was nervous about moving to NYC because Chicago has a special place in my heart, but this city is pretty spectacular.
I am very passionate about healthcare and wellness, specifically within the LGBTQ community, which is why I joined the OUT Foundation and Out Athletics. As an OUTAthlete, I have the opportunity to promote health and fitness within the CrossFit community, as an LGBTQ member, and help remove the barriers that block LGBTQ individuals access and participation in health and wellness. While in Chicago, I was able to do this while being a member of Defined. Now that I have moved to Brooklyn, I hope to do the same at CFSBK!
I work in the Communications team at Howard Brown and work on promoting programs and services that are being offered to the LGBTQ community of Chicago. Some services include primary care, sexual health, HIV/STI screenings, PrEP, PEP, trans and gender non-conforming health, youth homelessness, and counseling. My team works on raising awareness of our organization so that LGBTQ people can have support when receiving affordable and easier to access care.
One of the things I am very proud of, and probably most proud of in my career, is being able to put together a music video to raise awareness about PrEP in the fight against HIV. My team and I received a grant from the Illinois Community Health Foundation to expand PrEP awareness in Chicago last summer. After many hours of brainstorming, we decided to create a music video with two Chicago proud queer folks, rapper KC Ortiz, Big Dipper, as well as local influencers, bringing together a diverse LGBTQ cast. Working with a local production company, it was so much fun to be part of this video shoot. The music video, “Let’s Talk About PrEP,” paid homage to “Let’s Talk About Sex” by Salt-N-Pepa.It is supposed to eliminate stigma. Let’s talk about sex. Let’s talk about HIV. Let’s talk about PrEP.
I hope to connect with many of you within the next couple of months! Cooking, hosting, and drinking wine are some of my favorite hobbies. I believe that you can get to know someone by sharing a good bottle of wine and a home-cooked meal. Hopefully, once things get better, I can host dinner nights, wine nights, etc. I love to meet new people and just connect and hear their stories. I’d also love to hear all the great things this city has to offer and try to convince me that NYC is better than Chicago. You can find me on IG @uhhray
Charles Smith says
Welcome Aray! You’ll love it here
Katherine Akiko says
Welcome ARAY! What a beautiful write-up! Can’t wait to hang out and see your sweaty face in classes 🙌🏼
Richard Greenspan says
Welcome Aray – yes, this is. great place and looking forwrd to meeting you.
Today’s 7mins Burpees: if I am remembering this correctly, the first time I met Charlie Nagle was around the time this workout was programmed in ’12. I was new to the place. We were partnered on the workout. She went first and was crushing it. About 4 minutes into the workout, she looked up and asked “how many so far?” and I froze. I hadn’t been counting. I think we both made up a number. I’m sure that was destined to be a PR, but have fun today!!
I ended up with 80 today. I was hoping for 100.
N.Y. Issues Protocols for Gyms (11:45 a.m. NY)
New York Governor Andrew Cuomo said gyms and health clubs can reopen Aug. 24 with capacity to limited to 33%. The state on Monday issued strict guidelines for the facilities to reopen, including inspections by local officials and adjustments to ventilation.
Hi Aray! Nice to meet you! Hope to meet you for realsies in class soon!
david osorio says
Welcome Aray!!!!! <3
Still not clear if we can actually open on Monday. Given that we're primarily a group class based gym, we dont have an hvac system and there isn't really much mention of gyms like ours without them and they said DOH inspectors need to come by within two weeks or before you open but there is no info on the DOH website… Still lots of questions that need answering but we're moving in the right direction
Augh the latest update 🙁