Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Today’s Programming
STRENGTH
A: Back Squat (Tuesday’s programming or Heavy single)
B: Power Clean 1-1-1-1-1
C: Shoulder Press 1-1-1-1-1
D: 4-5 sets of: 12 Deadlifts + 48 Double Unders
E: 4-5x 3-5 Chin-Ups + 10-15 DB Bench Press
Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups
Tomorrow we have Deadlifts and Double Unders
METCON
3 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Burpees
Notes:
Kettlebell swings should be medium heavy and able to be done either unbroken or in 2 quick sets.
Save the Date: “Stonewall” June 26th
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. We’ll be running “Stonewall” at the gym and in virtual classes Saturday, June 26th.
What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, such as Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK has been a proud supporter of these organizations over the past 4 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence. This will be a free class for our members and we ask that you all donate $25 or more to either or both of these organizations. We will have a kiosk set up in the gym as well ask links to donate on the website.
“Stonewall”
AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees
Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.
At-Home “Stonewall”
AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees
The Stonewall WOD and event, like other annual events like Murph and Fight Gone Bad, are always so awesome. Glad this event has become a fixture on the CFSBK calendar and that we can make some time to honor the hard work of those who have fought for LGBTQ rights and to celebrate our diverse, inclusive gym community. Also glad we’re all back in person this year!