Established 2007
Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
Thomas Greene Park: 5:30pm, 6:30pm CANCELLED
Due to the chance of rain and lighting through 6pm this evening, we’ve decided to cancel classes tonight. Color us bummed!
Photo by Joel Z
Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Thomas Greene Park: 7am, 8am
Warm-Up x3
6 Inchworms w/Shoulder Taps
6 Hand Release Push Ups
6 Pause Jump Squats
Strength
A1. Pistols (or Shrimp Squat)
3 x 5 – 15 Reps Each
A2. Push-ups
3 x 5 – 15 Reps Each
*Scale the Push Ups as appropriate. Add a tempo
or weight to increase the level of difficulty.
10-16-22-16-10 reps, for time of:
Alternating Single Arm Devil Press
Single Arm Dumbbell Thruster
Time Cap: 15:00
15:00 Circuit of:
1 short lap
10 Push-Ups
10 Ring Rows
10-16-22-16-10 reps, for time of:
Alternating Single Arm Devil Press
Single Arm Dumbbell Thruster
Time Cap: 15:00
CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Kids: 4:30pm
Thomas Greene Park: 5:30pm, 6:30pm
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Fit55 Workout Description
Warm Up
12 Alt Downward Dog Calf Marches
6ea Crossbody RDL
6 Bodysaws
Strength
A1. Single Arm Sumo Deadlift
3 x 5 – 15 Reps
A2. Single Arm Z Press
3 x 5 – 15 Reps
20:00 For Quality
3 – 6ea Turkish Get Ups
30 Crossover Jacks
6ea 1/2 Kneeling Wood Chops
6e Single Leg Burpees
Strength
3+ Sets/10:00:
10-15 Z-Presses
8-12 1/2 Kneeling Wood Chops
5 Rounds for Reps of:
1:00 Shuttle Runs
1:00 Slam Balls
1:00 Plank or Iron Board
Don’t forget to bring: Yoga Mat, sweat towel, water and your mask! Location and park details here.
Exploding stars created the calcium in our bones and teeth, study says CNN
CFSBK Zoom Room (Password: CFSBK)
Thomas Greene Park: 7am, 8am
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
Teens/Preteens: 4:30pm
Warm – Up
12 Alt Bird Dogs
12 Pike Toe Touches
12 Air Squats
Strength
RDL + Power Clean + Forward Lunge
3 x 5 – 15 Reps Each
*Note this is a contralateral complex.
AMRAP 10:00:
Kettlebell Swing
*Every time you break, perform 10 Sit-Ups
AMRAP 20:00
10 DB Snatch + OH Reverse Lunge (Left Arm/Leg back)
5 Burpees
10 DB Snatch + OH Reverse Lunge (Right Arm/Right back)
5 Burpee
1 Short lap
Don’t forget to bring: Water, a sweat towel, a yoga mat and your mask! We’re bringing some Dumbbells
(Jamal and Jamie at CFSBK 1.0 in 2007) After almost 13 years CFSBK is back to the playground today.
This “Bodybuilding Yogi” Explains Why Mindset Trumps All | Ben Pakulski on Health Theory
CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
____________________
CFSBK is going back to where it all began with park workouts! Starting tomorrow we’ll be offering 11 weekly group workouts. Classes will be held in the handball courts at Thomas Greene Playground. If things go well we’ll expand our schedule from the initial offering below. Classes are capped at 10 members and attendees must RSVP via the Zen Planner Member app beforehand. Check out the full details below, color us stoked!
Schedule
Monday: 7:00am, 8:00am
Tuesday: 5:30pm, 6:30pm
Wednesday: 7:00am, 8:00am
Thursday: 5:30pm, 6:30pm
Saturday: 8:00am, 9:00am, 10:00am
Price
These classes are available to anyone currently on any level recurring membership.
$25 Drop-Ins are also available here.
Location
We’ll be meeting at the handball courts in Thomas Greene Playground. They are located all the way at the far end at Nevins street. Please note that there are no bathrooms available and no shade so plan accordingly!
What to bring/protocol:
Members should bring a water bottle, yoga mat, sweat towel and their face mask. The gym will bring 10 DBs/KBs for the workouts at varying weights for members to use. If you have a KB, DB or jump rope that you’ve borrowed from us or own you’re encouraged to bring it if possible.
Show up 5-10 minutes before class. If you arrive while a prior workout is wrapping up, make sure to keep a distance from the group while you wait. There is plenty of room in the park to accomplish this easily and intuitively.
Covid Safety:
We are committed to the safety of everyone attending any in-person instruction. We’ve capped the classes at 10 and chosen a location that will allow for ample distancing depending on what else is going on in the park. We ask that everyone bring and be prepared to train in their masks. The gym will also provide hand sanitizer and plenty of cleaning product for the equipment.
Weather
Classes will be cancelled when it rains. We’ll announce on the website and remove the class from ZP if we need to cancel as soon as it becomes apparent. AM Class cancellations will be posted by 11pm the night prior, evening class cancellations will be announced no less than 1 hour before the scheduled class time. As luck would have it, the weather predicts rain/storms this week from Wednesday onward, so we’ll get to troubleshoot that system shortly!
Programming
Workouts will be posted on the blog. We will not be using barbells at the park given the obstacles of transporting adequate bars and weights.
Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Warm-Up
6 Plank Waves
6ea WGS
6 Pause Jump Squats
Strength
A1. Kang Squats
3 x 5 – 15 Reps
A2. 3 Point DB Row
3 x 5 – 15 Reps Each
As many reps as possible in 7 mins of:
2e SA DB Clean & Jerks
4 V-Ups
4ea SA DB Clean & Jerks
6 V Ups
6ea SA DB Clean & Jerks
8 V Ups
…
*Continue adding 2 reps each round to each
movement until time expires.
A look into our reopening plan. Per the link below, NYC gyms have done what we can do to provide safe training environments for our members, but the state continues to stonewall us in terms of timelines, reopening metrics, and guidelines.
Starting this coming week (weather permitting! Looks like thunderstorms much if the week) we’ll be kicking off park workouts 5 days a week at Thomas Greene Park just down the street from the gym. Details posted tomorrow!
Reopen NYC: Gyms make safety changes amid coronavirus pandemic, but still no timetable ABC NY
CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Fit55 Workout Description
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Warm Up
6ea Quadruped Thoracic Rotation
12 Sit Outs
12 Alt Lunges
Strength
A1. Pistols (or Shrimp Squats)
3 x 5 – 15 Reps Each
A2. Push-Ups
3 x 5 – 15 Reps Each
*Scale the Push Ups as appropriate. Add a tempo
or weight to increase the level of difficulty.
5 Rounds for Time:
25 Low Box Runners
20 Jump Lunges
15 Sit Ups
*count one foot for 25 reps on the low box runners
Thank you to all who came out to our Town Hall last night! Here’s the recorded video if you didn’t make it!
Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm CANCELLED!!!
Kids: 4:30pm
CFSBK Town Hall 7:30pm
CFSBK Town Hall tonight!! Use the zoom room link above to join. We’ll go for about an hour!
Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
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Warm Up
12 Alt Downward Dog Calf Marches
6ea Crossbody RDL
6 Bodysaws
Strength
A1. Single Arm Sumo Deadlift
3 x 5 – 15 Reps
A2. Single Arm Z Press
3 x 5 – 15 Reps
Perform the following 3 Tabata intervals with no rest between movements. Each tabata interval is :20 of work followed by :10 of rest repeated 8x. You’ll perform all 8 intervals of the deadbugs, then move right on to the 8 rounds of the swings and so on.
Interval 1: Kettlebell Deadbugs
Interval 2: KB/DB Swings
Interval 3: Goblet Wall Sit w/Pulse
Front Desker Cam C about to squat heavy at the 2018 Iron Maiden’s Raw Open
This Thursday night we’re hosting a Town Hall at 7:30pm to give the community an update on our reopening plans, discuss our Covid safety strategy and answer questions. If you were at any of our prior focus groups you can expect a similar format with updated plans. We expect it to take around an hour.
Hygiene Theater Is a Huge Waste of Time The Atlantic
Interesting article from the Atlantic about the growing body of evidence demonstrating that coronoavirus does not effectively transmit through shared surfaces as we thought it might. Don’t worry we still plan on wiping things down, but knowledge is power!
CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Kids: 4:30pm
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Fit55 Workout Description
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Warm – Up
:20 Superman Hold
12 Alt Quadruped Shoulder Taps
6ea SA Kettlebell Swings
Strength
RDL + Power Clean + Forward Lunge
3 x 5 – 15 Reps Each
12:00 EMOM
A. 12 Alt Cossack Squats
B. :40 Forearm Plank
C. :30 Low Box Runners
D. 12 Hip Thrusts
Mary tossing out all her original 2020 plans
Guidance for New York gyms coming sooner rather than later, per Lt. Governor mytwintiers
A little bit of a deceptive title in our opinion. It just says that the reason they kept gyms closed is because they saw spikes in other states that had opened or reopened too quickly and they want to avoid having to shut businesses back down. No real timelines, specific or general were mentioned otherwise. We’re hoping the guidelines come out sooner than later.