Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am
Pilates Happy Hour: 6:00pm
Workout of the Day
A1: Deadlift 3×8
A2: Two Arm Dumbbell high Pulls 3×10
DL: No touch and go reps. Get about 3 warm-up and 3-4 work sets in, which can be across or progressive. Unless you were lucky and able to regularly barbell deadlift during closure, this will be your first time pulling anything substantial. Find some perfect, moderately challenging weights today.
HP: 2↑-1-2↓-1 tempo.
A: 3-8 Strict Chin-Ups
B: :30 light Bike or Row
C: 6e Weighted Step-Ups
Chins: 3-8 Strict / 8 Self Assisted on Rack
Bike/Row: Not a sprint, keep your heart rate up but be able to get off the machine and keep moving.
Step: Carry a DB or KB on the contralateral arm. Keep the working leg on top of the box for all 6 reps then switch sides.
We no longer have communal chalk buckets around the gym, if you’d like to use chalk you can purchase a bag-o-chalk for $2 at the front desk. A single brick will last an individual 6+ months. Also cute socks. 😉
Morning Yoga in the Park Today
Yoga… in Prospect Park!?
Thu @ 7AM, near the Bandshell
FIRST CLASS BACK! It was so life-affirming to see everyone!
I was going to email DO asking what’s in the disinfectant spray and could I possibly be having a reaction to it because my hands, especially my thumbs, were all red after class (and still are, a little bit). And now I’m realizing: It’s not the spray. It’s the fact that I have not hook gripped a barbell in 6 months. THAT is going to take some getting used to.
Deadlifts at 185 felt great, and it also feels good to know I can still do quite a few chinups despite gaining a few pounds in quarantine. But best of all I AM SO HAPPY TO WORK OUT WITH OTHER PEOPLE IN PERSON!
Yesterday was my first time back to working out at CFSBK too! I almost cried when I grabbed a barbell. I loved the first day of school vibes/energy yesterday!
Thanks DO for being so thorough and running a pretty tight ship during uncertainty and new beginnings!
Daniel R says
Second day back, and so so happy to be inside CFSBK and suffering with others! Keeping things very light this week – 115lb squats and 135lb DLs were both *plenty*. Used an assault bike for the metcon – I missed it.
watching you all and sending love from Oregon… and wishing I was there for the re-opening week! enjoy, everyone!
Kate F says
Hello front desk, I need to cancel my reservation for 8 am class tomorrow Friday September 4th. Please drop me so someone else can sign up! (Of course I understand I will still pay for the class.) Thank you!