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
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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

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
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CFSBK @ Home

Warm – Up
6ea Worlds Greatest Stretch
6ea Cone Touches
6ea SA Kettlebell Swings

Strength
RDL + Power Clean + Forward Lunge
3 x 5 – 15 Reps Each

15:00 Aerobic Pace
12 Alt DB Snatches
6 No Push-Up Burpees
12 Russian Twists
3 – 6 Wall Walks (or 20 Pike Shoulder Taps)

CFSBK July 4th 2009. The Lyceum used to get HOT during the summer. A couple years after we left the Lyceum, it was purchased by Related and turned into the Blink Fitness on 4th ave between Carroll and President. We can confirm that it does not look this badass anymore.

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Your Coronavirus Antibodies Are Disappearing. Should You Care? NYT

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

Perform the following 6 Tabata intervals with 1:00 of 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 push-ups, rest 1:00 then move on to the following exercises in the same fashion. Score your total reps.

Interval 1: Push-Ups
Interval 2: Gate Swings
Interval 3: Side Plank (Alternate rounds between right and left)
Interval 4: American Kettlebell Swings
Interval 5: Handstand Push-Ups or SA DB Push Press (Alternate arms per round)
Interval 6: Reverse Plank Bridge

Charles C 2017

Charles C Fundraising for The Loveland Foundation

I can not over-emphasize the impact of mental health support on my own life and want to provide at least some of that opportunity to black women and girls.  I’ve lined up a match for $6,000 if we can raise an additional $6,000 that will be 100 sessions for black women and girls.  More details about the Loveland Foundation’s efforts can be found here.  Please join me in this by donating any amount you can.  Thank you!

Donate here: Providing Mental Health Services for Black Women and Girls

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

Warm – Up
6 Bootstraps
6 Good Mornings
12 Alt Plank T’s

Strength
A1. Kang Squat
3 x 5 – 15 Reps
A2. 3 Point DB Row
3 x 5 – 15 Reps Each

AMRAP 10:00
15 Air Squats
5ea Renegade Rows
15 Sit-Ups

While our locations are closed, we’re busy doing lots of large and small upgrades around the gym. We want an even better gym to give back to you.

Save our Gyms

Here is a good article from the NY Daily News about why some gyms in NYC should be allowed to open. “Save our gyms, Gov. Cuomo: Learning lessons from other states, we can reopen safely“. The article details how many gyms, particularly  boutique ones like our own can enact covid safety measures comparable or better than other businesses and industries that are currently open. We know that special care needs to be taken within gyms and sport facilities to prevent the spread of covid from heavy breathing indoors, but we believe the cautionary measures listed below would allow us to create reasonably safe environments for those ready and willing to go back to in house training.

• Appointment based training limited to 10 members per gym for given sessions
• Marked off areas for members to easily maintain distancing
• Ample cleaning products for equipment and personal sanitation
• Restructured gym layout and entry flow to prevent crowding
• Group class programming designed so that members will rarely need to share equipment (some circuits may have members use a rower or bike but no barbells, Dumbbells, KB, benches etc will be shared)
• Mask Usage for indoor training
• Health declaration built into class RSVP process
• Given that everything is RSVP and training sessions are distinct times time frames, we can contact trace much more effectively than most other businesses.

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Cuomo Says COVID-19 “Far From Over” As Hospitalization Rates Hit New Low Since March gothamist

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 9am

Reminder that AR today is an hour earlier than out usual 10am class.
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With no programming to post, we thought we’d feature a video on Sundays from different facets of physical culture and sport. Here’s living legend Simone Biles making history demonstrating two skills never performed in competition before. Absolutely incredible!

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

Warm Up
5ea Windmills
:30 Reverse Plank Bridge
20 Jumping Jacks

Strength:
Single Arm DB/KB Clean + DB/KB Hang Muscle Snatch + Single Arm Stict Press or Push Press
3 x 5 – 15 Reps Each

4 Rounds (:40 work/:20 Rest)
1. Kettlebell Swings
2. Single Arm Overhead Hold (Right)
3. Russian Twists
4. Burpees
5. Single Arm Overhead Hold (Left)

Yesterdays Zoom Class Cosplay

Active Recovery Tomorrow

Tomorrow’s Active Recovery class tomorrow will meet one hour earlier at 9am. It will return to it’s normal time at 10am the following week.

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Cheech and Chong get “pulled over”

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 Hip Circles
6 x :05 Isometric Upright Squat
6 Pike Toe Touches

Strength:
A1. Single Arm Overhead Squat
3 x 5 – 10 Reps Each
A2. Single Arm High Pull
3 x 5 – 15 Reps Each

For Time:
50 Low Box Runners
10 SA DB/KB Thrusters
50 Low Box Runners
20 SA DB/KB Thrusters
50 Low Box Runners
30 SA DB/KB Thrusters
50 Low Box Runners

Coach’s Notes:
– Count one foot for 50 reps on the low box runners. Substitute jumping jacks for LBR if needed.
– Alternating arms every 5 reps on Thrusters is recommended

CFSBK Trivia night was a blast last night! Thanks to all who came and Stella Z for hosting!

Couldn’t make Trivia? Here’s a Friday challenge for you from one of our prior events. See how many you can get. Answers in comments.

1. Which 80s movie spawned 6 sequels and a T.V. series?
2. Which 80s movie was the first to become a hit largely due to MTV?
3. What 80s movie celebrated the world of cross dressing?
4. What 80s movie featured a world leader from India?
5. What actor played the keymaster in Ghostbusters?
6. What 80s movie featured a boat and a crazy closet built by Kurt Russell?
7. What tear-jerker features a small town and their winning basketball team?
8. In “Can’t Buy Me Love,” Cindy acts like Ronald’s girlfriend for the entire movie because she
needs $1000 for what?
9. What thriller features a cute white bunny and a pot of boiling water?
10. What famous 80s comedian played Egg Stork in “One Crazy Summer”?

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Some fitness instructors say they don’t feel safe at work. How should gym members react? Washington Post

Virtual Class Zoom Room
Password: CFSBK
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
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Kate W: Childbirth in the time of COVID

CFSBKer Kate W gave birth to her daughter Louisa in late March, just when things were starting to hit the fan in NYC. Kate gave us a quick update on her daughter and experience with childbirth during a pandemic. Congrats to the whole family!

Louisa was born on 3/26/2020 at NY Presybyterian in downtown Manhattan. It was just two days before Cuomo overturned the ban on birth partners being present for delivery, so the morning I went into labor my sweet, sweet husband had to drop me off at the hospital and watch as I stumbled into the ER amid a sea of ambulances bringing in COVID-19 patients. At that point I had a little chat with my then still-in-utero daughter: I told her to make it quick. Luckily she obliged, and four hours later she arrived healthy and happy. And my husband got to watch on FaceTime. God bless the nurses who got a couple screenshots of him ugly crying, which I will cherish forever.

Louisa is a wild girl, telling me exactly what she thinks all.the.time #aries. Being home with a new baby, a 3 year-old, a husband trying to work, and no one to come over and help has been awesome. Wait, no, terrible. That’s what I meant. But for all the agonizingly long days, the tantrums, the exhaustion, the anxiety and anger provoked by current events, I feel tremendously lucky to have a healthy family and the privilege to stay home with the kids during this crazy time.

I also feel enormously grateful for Community Fitness South Brooklyn. Being a part of this gym family made me physically strong for labor (even though I legit couldn’t feel my legs AT ALL after getting an epidural I was still commended by nurses for how well I pushed, so I credit squats and deadlifts). But it’s also made me mentally strong (I know how to coach myself through the pain cave), and introduced me to so many wonderful friends and supporters. Special shoutout to fellow CFSBKer Sasha Slocombe who has been so good to me in what has certainly been a rocky postpartum period.

So while I can 10/10 not recommend having a baby in the middle of a pandemic, I feel so fortunate to have my friends, family, and this special space – CFSBK – to connect with the best of humanity in dark times. I can’t wait to see everyone back at the gym!

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How to Keep Going Reasons to Be Cheerful