CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Thomas Greene Park: 5:30pm, 6:30pm
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
CFSBK @ Home
Warm-Up
3 Rounds of:
15 Butterfly Sit Ups
10 Burpee Kick Outs
10ea Side Plank Knee Lift
Conditioning
20:00 @ Sustainable Pace
20 Alt Bear Plank Drag Throughs
15 Goblet Squats
10 NP Burpees
10 Goblet Goodmornings
20 Alt Sit Outs
Strength
5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL
Thomas Greene Playground
Strength:
3-5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL
Workout of the Day
20:00 AMRAP:
1 Short Lap
15 Push-Ups
30 KB or DB Swings
60 Double Unders
Fit55 @ Home
Warm-Up
3 Rounds:
2e Bodyweight Get Ups
10 Plank Alternating Toe Taps
10e Single Arm High Pulls
Strength
4-5 sets each of:
1) 10 Goblet Pulse Wall Sit Presses
2) 10 Prone Cobras
*Rest about :30-1:00 between exercises
Conditioning
7 Minutes of Continuous Effort
7 Thrusters
7 No Push Up Burpees
7 Thrusters
7 Sit Ups
Aim to work at a pretty good clip today with minimal transition time between exercises. This one should be hard.
CFSBK Reopens on Sept 2nd!!!
After 5 long months of closure, CFSBK will be reopening our gates to members next Wednesday, September 2nd at 6:00am. It seems unreal doesn’t it?? Too good to be true. Well it is true and we’ve got a lot to do before then so hold onto your butts. Below are some of the major things to be aware of right now. We’ll be be providing more information all week about our reopening plans as well as what you need to do and know. We can’t wait to see (half) your faces again!
Equipment Return
We need our stuff back! While we know you and your foster equipment have become very attached over the past 5 months, its time for them to come home. Below are some upcoming opportunities to drop off your equipment. Conversely you could also bring your loaner to any park workout. Depending on how many people bring equipment to the park we might need a hand taking it back to the gym!
For the pick-up times below, come directly to 597 with your equipment, a staffer will note your return on the spreadsheet and indicate which building to replace your equipment. Cleaning product will be provided for you to disinfect it before leaving. Masks, obvi.
Thursday 8/27: 11-2
Saturday 8/29: 1130-3
Sunday 8/30: 10-12
Monday 8/31: 9-11
Can’t make any of these times? That sounds suspicious. Reply to the email you get about this and we’ll work something out.
Memberships
Members will be emailed today with information about how to sign up or transfer their memberships to the new ones as well as FAQs about the new membership options. Once we transfer your membership you’ll be able to start RSVPing for classes.
If you didnt see it already, you can check out this portion of our town hall where we discuss what the new membership options, prices and answer a few questions.
Virtual & Park Classes
Virtual Classes will remain essentially identical going forward with some minor changes we’ll announce. Programming will adjust to be more inclusive of folks without a dumbbell or Kettlebell given our equipment recall. As we reopen our facilities we’ll continuously reassess this program based on attendance.
The final park classes will happen next Monday morning. There will be no classes on Tuesday the 1st.
Covid Safety Plan
We have released our member facing COVID Safety Plan! This document will give you a look at some of our planned practices to comply with recently released state guidelines. It will live in the drop down menu in the “About” section.
So much work and planning going into this- thanks so much! Can’t wait.
Loved today’s dumbbell complex, as for the 20 minute piece, well,,,
anyone having trouble getting into the zoom room for 12pm? or does nobody like me 🙁
anyone having trouble getting into the zoom room for 12pm? or does nobody like me 🙁
YES
SAYS ANOTHER MEETING IN PROGRESS! OOPs caps
A quick question on the new group class stuff.
Since space is limited is there something to guarantee that if you purchase 4 sessions that you will be able to actually attend all 4 sessions in the gym?