Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

CFSBK @ Home

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.

Park Classes Starting This Week!

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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CFSBK @ Home

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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CFSBK @ Home

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

CFSBK Town Hall

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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CFSBK @ Home

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.

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
Teens/Preteens: 4:30pm
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CFSBK @ Home

Extended Warm-Up
12:00 EZ Pace
12 Alt Bird Dogs
6 Inchworms w/Shoulder Taps
12 Air Squats
6 Yoga Push-Ups
1:00 Jumping Jills

As many reps as possible in 20 mins of:
10 Burpees
20 Alt DB Snatches

Oumou doing a Filly Press in the “before times”

CFSBK Town Hall

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.

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Wei-Ling Chen Squats an incredible 210kg/462lbs at the 47kg/103lb weight class.
Especially impressive after the two issues with their walk outs.

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
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This week’s Sunday video is a flashback to 2013 when we hosted the 13.2 CrossFit Open Announcement and workout between Annie Thorisdottir and Lindsey Valenzuela. This was really exciting for us at the time and really helped put our gym on the map globally. Simpler times!

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
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CFSBK @ Home

Warm Up
6 Wall Angels
12 Alt Cossack Squats
6 Reverse Yoga Push-Ups

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, reps
or weight to increase the level of difficulty.

4 Rounds (:40 Work / :20 Rest)
A. Bear Plank Drag Through
B. Goblet Squat Hold
C. Lateral Burpee Over Object
D. Lying Leg Raises

CFSBKer and Beyond the Whiteboard staffer Toni S

A Note from CFSBK

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Fit55 Workout Description
____________________

CFSBK @ Home

Warm Up
12 Alt Bird Dogs
12 Alt Downward Dog Calf Marches
6 Burpees

Strength
A1. Single Arm Sumo Deadlift
3 x 5 – 15 Reps
A2. Single Arm Z Press
3 x 5 – 15 Reps

AMRAP 12:00
10ea Suitcase Single Arm Deadlifts
10 V-Ups
20 Mountain Climbers

*Count one foot for 20 reps on the Mountain Climbers

597 tape layout. Each station in both gyms will have their own bench, rack, Gomat and cleaning kit.

CFSBK Town Hall

Save the date! Next Thursday, August 6th at 7:30pm we’re going to host a live Town Hall on zoom where we’ll discuss our reopening plans, answer questions and give you some updates on whats we know. Hope to see you there!

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This Is HRV: A Deep Dive Into The Most Important Metric For Health, Fitness, And Performance The Ready State

Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
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Farewell to the Erskines

Bethany and Allan joined CFSBK back in March of 2008. Over the past twelve years they have been staples of our community that started out as friends and gradually became a family of five. Their boys, Alex and Oscar have been involved with our kids programs since they were three and we’re sure Isla will make a fine weight lifter when her time comes too.  Recently the Erskine’s let us know that they’re moving to New Jersey this August which is amazing (devastating). I know everyone who’s been fortunate enough to interact with Bethany, Allan and their family over all these years knows what wonderful people they are and we can’t thank them enough for all the hard work, community spirit, positive energy and love they’ve interjected into CFSBK since 2008. Few people have seen as much of our gym’s evolution as they have and its certainly the end of an era saying goodbye. They will be very missed but regardless of zip code, once a CFSBKer, ALWAYS a CFSBKer.

Here’s a note from the Erskine’s

Hello friends — this is a short note to say farewell from Allan, Bethany, Alex, Oscar & Isla, aka: the Erskine family. We are moving to Fair Haven, NJ at the end of August.

The CFSBK coaches, friends and community mean the whole world to our family, and are frankly one of the main reasons that we persevered in Brooklyn for so long. It perhaps doesn’t seem strange to say that ‘a gym’ can mean the world to a whole family — surely lots of members feel this way! But back in 2007/8 when we first joined it was a strange sensation to feel the lure of becoming ACTUAL friends with the people you worked out with. Like, back-off bro! Well, too late. In the intervening years, we have been delighted, humbled, you name it, to have the CFSBK community machine assimilate our entire family with near borg-like effectiveness. The consistently great coaching over the years, and watching the gym grow into a globally respected success story has been the best feeling, no matter the small part that we’ve played by ‘just showing up’.

Bethany’s best CFSBK memories: Every Strength Cycle I ever did, Iron Maidens, 6am open gym crew, 10am Saturday Short Circuits, Fight Gone Bad aka “Crossfit Halloween”, being taught by David in 2008 how to run (I have this crystal clear memory of running the block around The Lyceum and him saying “imagine you are holding a pencil in each hand”), that time David had us run backwards over the Carroll Street bridge during group class, “Fitness is Carned” shirts, Diapers and Dumbbells, gym dogs (especially Squid and Penny), Crossfit Kids, all the smiles, hugs, high-fives… the simple pleasure of running into CFSBK members on the street.

Special thanks to Margie and Jeremy for sparking my love of heavy lifts, every single Forever Friend I’ve made at SBK, to Whit for helping me move past years of pain and keeping me healthy and sane during a global pandemic, and to David for everything.

Allan’s favoritest: many Murph days, FGBs, doing two strength cycles and ripping three pairs of skinny Euro-pants in a week, the original Arturo/Noah Anti Gravity classes, the rare occasion when QoD is inexplicably dark “would you rather beaten to death by 6000 infants, or…”, AG strength (aka *finally* gaining the strength to perform movements I should have gotten years ago), CrossFit dogs (you know who you are), whenever Tom started making brisket, the photo feed, potlucks, sweating, making tractor tire playpens for kids.

Suffice to say, we love you guys. And for all this dramatic finality, we’ll still be dropping by whenever we can. Likewise if anyone is round or about the New Jersey peninsula and wants to give us a shout, please do! TIME!

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Here’s a small album of some of their favorite CFSBK memories. <3