CFSBK Zoom Room (Password: CFSBK)
Thomas Greene Park: 7am, 8am (This is our last park workout! More info below)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
CFSBK @ Home
Warm-Up
2-3 Rounds:
10 Alt Cossack Squats
10 Bent Over Reverse Flys (BW)
5 Yoga Push Ups
Strength
5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL
No DB or KB?
5 Sets on each side of:
5 x NP Burpee
+ 5 x Push-Ups
+ 5 x Paused Jump Squat
+ 5 Single Leg RDL
+ :30 Arms back Superman
Conditioning
2 Intervals of:
AMRAP 6:00
30 Crossover Jacks
10 American Swings
5ea Side Plank Oblique Crunch
Rest 2:00
Notes:
No DB or KB for the swings? Perform 20 Mountain Climbers instead!
Thomas Green Park
Workout of the Day
AMRAP 12:00
15 Push-Ups
20 Air Squats
25 Double Unders
Rest 4:00
AMRAP 12:00
15e SA DB Push Press
20 Box Jumps
25 Swings
Notes:
Break up the Push Presses however you’d like based on the weight you have.
Griselle Overhead with the slamball
Equipment Drop Off Times
Monday 10-12
Tuesday 11-12
Report to 597 to process your equipment return.
Training Sessions Open for RSVP
Hey everyone! Our programs are officially live to sign up for. You can sign up on your phone via the zen planner app. A few notes
- If you agreed to EFT payments (Thank you!!!) you’re currently able to sign up for classes. Expect to get a phone call Monday or Tuesday by one of our Front Desk staffers to securely set that up.
- You’ll be able to sign up for classes one week ahead of time and classes become available on a rolling basis. For example on Monday at 7:30pm, the following week’s Monday 7:30pm class will go live.
- If you cant get into a class, make sure to put your name on a waitlist! This helps us know where we’ll need to add more class volume and how many people want to get in. We will be very closely watching this. Remember that we have our full virtual class schedule still available and we’ll consider reinstating some park classes should demand warrant them.
- We are doing our best to figure all this out! Please bear with us as we transition into our new schedule as we reopen
- The signup list for memberships is closed. We will reassess in a few weeks based on availability.
Eighty Years of New York City, Then and Now | The New Yorker