Thursday 9.17.20

Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Workout of the Day

METCON

20:00 Circuit of:
Row 15 Cals
20 Kettlebell Swings
:30e Copenhagen Plank

Notes:
Perform the three movements in quick succession then rest as needed between sets.
Row: Increasing intensity per round
KB: Unbroken and heavy
Plank: :30e/:20e/:30e Side plank

STRENGTH

14:00 / 3+ sets of:
12 Supine Grip Barbell Bent Over Row
15 Supine Leg Raises

Notes:
Perform the barbell rows then go directly into the leg raises

Super Karl killing it with the gym shirts

Don’t Sleep on Pilates Happy Hour!

Long story short: EVERY Pilates movement is an abs exercise. So if youre looking to work your core, come check out CFSBK’s weekly Pilates mat class. You may sweat a bit, but youre not going to be sore the next day, and that’s intentional. When Joseph Pilates created his method over 100 years ago he called it “Controlology”, and while the method had been renamed for its creator, the idea of controlling the body to build strength, stability, and flexibility, is still key. Pilates is fantastic for general fitness, but if youre looking to PR your favorite barbell movement, or shave precious seconds off Fran, its also an amazing add-on to your current workout. Again, stronger abdominal and back muscles, but Pilates will also deepen the connection between your mind and body, building an understanding of how the body was designed to work. Come check it out!

Schedule

Thursdays at 6pm on Zoom (TONIGHT!)

About Frank

Frank has been a member of CFSBK since 2013, and he is quick to share that his favorite CrossFit movement is the Double-Under (right? total weirdo!) and his preferred lift would be the Power Clean. Frank has been doing Pilates since 2002 and initially got started as a way to focus on general fitness. Over time, Pilates became a key part of how he combats the impact of a career spent sitting at a desk, hunched over a computer keyboard. But in addition to Pilates being the antidote to modern life in NYC, Frank is a firm believer that Pilates helps athletes do movements they love to do. He has seen Pilates improve his running results (marathoner, no biggie…) and absolutely has seen it impact his efforts at CFSBK. Frank received his teaching certification from Core Pilates NYC.

Growing Up Strong: Lauren Fisher