Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
A. E3MOM Pause BSW 60%x5x5
B. Bench Press 10-10-10
C. Hang Power Clean + FSQ 1-1-1
D. Front Squat 3×5 Across
E: AMRAP 12:00: 12 cal Bike / 12 KB / 12 Sit-Ups
Choose an exercise/workout that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.
Tomorrow we have Front Squats, push-ups and wall ball.
8-12 Strict Chin-Ups
15-20 Hammer Curls
Perform the first couplet then transition right into the second.
Eric working his quads with some cyclist squats
“Stonewall” This weekend!
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.
AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
6 Shoulder-to-Overheads 135 / 95
Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.
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