Thursday 7.8.21

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

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Today’s Programming

A LA CARTE

A. E3MOM: Pause BSQ 70%x5x5

B. Bench 8-8-8

C. Mid Hang Clean or Snatch 1-1-1-1-1

D. AMRAP 12: 15 Kipping Pull-Ups / 20 Wall Ball Shots / 25 Cal Row

E: Triple Tabata Mash-Up

F: 4 Rounds: 400m Run / Shoulder Presses

Notes:
Choose a lift or metcon 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, assault bike and burpees.

ASSISTANCE

A: Single Arm DB Row
12-12-12-12 (each)

B: Seated Hammer Curls
10-10-Max

Notes:
Perform the 4 sets of Single Arm DB Rows working up to as heavy as you can for 12 reps. When you’re all done with the rows, perform two sets of 10 then one set to failure on seated hammer curls. Chase the pump my friends.

Lizzy S staying in shape through her pregnancy. Love to see it!!!

Masala Mama Pops up!

CFSBKer Nidhi J has a pop up she wants the community to know about… and its right near the gym! Some of you may have even taken Nidhi’s virtual cooking class we hosted during shut down! Details below:

I’m thrilled to announce that Masala Mama is opening a Pop-up restaurant in the heart of Gowanus in Brooklyn. It is graciously being hosted by Michael & Ping’s restaurant at 437 3rd Ave (between 7th and 8th street, right next to my favorite pie place, Four & Twenty Blackbirds).

The menu (below) is vegetarian, simple and delicious, cooked with a light hand and with lots of plant-based options. In keeping with the Masala Mama philosophy, everything is prepared with quality ingredients, fresh produce and attention to detail. What makes our food special is our use of artisanal paneer, sourdough naan, hand-crafted tofu from Bridge, freshly roasted spices and extra virgin olive oil. Even our chutneys and relishes are made in-house.

There’s no table service but we do have counter service and seating for those who want to eat in. Beer is available for on-premises consumption, and you can bring your own wine for a $10 corkage fee. You can see the food menu and order online (MasalaMamaNYC.com) for pickup or delivery within a limited radius. We’re also available on Doordash with a wider delivery area, and soon will be Grubhub and other platforms.

We opened with a dinner menu on Wednesday June 30th and are offering 25% off till July 8 for all website orders placed on MasalaMamaNYC.com (use promo code FRIENDS25). We are presently open Wed-Sun 5-9 pm.

Do help us spread the word and tell your friends. As you know, it takes time to get things right when you’re starting out, so if there are any rough patches, please bear with us and give us feedback.

This has been a long-awaited dream of mine, and I can’t wait to share it with you!

Nidhi

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