CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
If you were not here last week please check out the difference between L1 and L2 on Monday or Tuesday’s post.
L2 Athletes are going up 5% on their weight but dropping one work set.
L1 Athletes should add a very modest amount of weight from either last week or last Saturday. Aim to get through the first three weeks of this cycle’s 3x5s being able to add weight each class. If technique gets wonky or you are grinding too soon, reset the weight to give yourself more running room.
6 Kipping Pull-Ups
18 Medball Reverse Lunges
Pull-Ups: 6 Kipping / 3-6 strict / 6 Banded / 6 Ring Rows
Lunges: Hold the medball or slam ball in a zercher carry, not over the shoulder
CFSBK @ Home
2 – 3 Rounds of:
8 Alt 90/90
:30 Prone T
16 Gate Swings
A1. Goblet YoYo Squats
4 x 8 – 10 Reps Each
A2. DB Torso Rows
4 x 8 – 12 Reps Each
A3. Alt Single Leg V Ups
4 x 16 – 20 Reps
3 Rounds of :40 Work:20 Rest
1. (:20ea) Single Arm Renegade Rows
2. Reverse Lunge Thrusters (Right)
3. Jumping Jacks
4. Reverse Lunge Thrusters (Left)
Updated Mask Guidelines at CFSBK
As you may have heard, Governor Cuomo just announced that effective this Wednesday they’re lifting the mask mandates for vaccinated people in tandem with the easing of occupancy restrictions that were already planned. Just last week, the guidance was that NY would maintain the indoor mask mandate despite the updated CDC guidelines; however they’ve changed course and said that vaccinated people will be allowed to bypass mask and distancing guidelines as of this week.
As you all know, we were planning to increase our class caps to 16 on Wednesday, as well as removing the 597 stations and going to some shared equipment. As a business, our position has been to follow the guidance of CDC as well as city and state health officials. While the removal of the mask mandate may seem abrupt, and there will no doubt be differing comfort levels around the decision, we are going to stay in step with official guidelines and no longer require masks at the gym for vaccinated people effective Wednesday. Of course, all vaccinated members are welcome to wear their face coverings as long as they desire.
For the time being, all members will still get a temperature check upon check-in and have the choice to either show us their epass or fill out the QR code health history questionnaire before entering the facility. We have decided not to require the vaccination history of every member upon check in and take the approach that many businesses will, which would be to use the honor system for individuals entering their establishment.
The health and safety of our members has always been a priority, from voluntarily closing the gym before we were mandated to last year, to the restructuring of our gym and programs to accommodate smaller classes as well as all the cleaning, distancing, mask usage and additional investments in equipment and air filters we’ve made over the past year and change. To date, we have had over 20k check-ins since reopening and still have not had a single transmission of Covid within the gym. Especially now with the gates fully opened for ample air circulation, our estimate that over 90% of our members have already been vaccinated and the decreasing cases in NYC we feel that taking this next step as recommended by the CDC is both prudent and in many ways a positive sign of the recovery from the pandemic. We do not take any of these decisions lightly and in a year of difficult decisions, this quick turn around by state officials gave us much less time than we would have like to put together a statement and a plan, but overall we think this is a step in the right direction. We appreciate everyone’s compliance, support and positivity through all of this and are open to any feedback you may have.