Kira Stokes’ Fusion Ride At The Epic New FIDI BFX

When I heard that BFX had designed an indoor cycling studio, where half of the space was a dedicated workout floor in their new Financial District location, I was curious. I haven’t actually had a class where we got off the bike in the middle really slay me, but when I heard that Kira Stokes had been given free reign to develop the program that put it to use, I knew this one had to be good. Last week, I finally got to test out the new Fusion Ride.

BFX Kira Stokes II

The new BFX is just seriously beautiful – with lots of marble and clean elegant space. The Chelsea location is nice but this one is just next level. At check-in, I ran into people I knew and totally missed the part where they tell you whether you start on the bike or the floor! So as we were filing into class, everyone was going to their assigned places and I was completely lost. I snagged Kira and asked if I should go back out and find out where I was supposed to be, but she shook her head and sent me off to a bike. I was SO glad to start off on the bike, though, because it let me warm up and get to see what was coming up when it was my turn on the floor.

Each part of the workout was broken into 3 blocks – Power, Strength and Endurance. On the bike that means – interval drills, heavy hills and endurance pushes. It was weird to be on a bike with my sneakers on, but I got used to it after a little bit – plus, it made the transition off the bike quicker. BFX does use the standard bike pedals so if you have your own shoes you could totally rock them- just make sure you are quick at changing them. Kira doesn’t have much tolerance for dillydallying during a workout!

BFX Kira Stokes

The thing that I’ve always liked about Kira’s classes is that there is a reason for every single move and where they are in the program – this class isn’t any different. On the floor, I snagged a spot next to my friend and after a quick demo from Kira on proper form of the 1st round of exercises, we were off. In a super helpful move, this class also used projections on the wall with the moves we were doing for each block. My friend was much better at following what we were supposed to be doing but a sneak peak up at the wall came in handy for me often! One thing I really liked in this class was that there was another instructor, the awesome Claire Gould, on the floor with us. She’d demo a move if anyone looked lost, fix form for people and just generally keep the energy up. It was Kira’s class and she was all over everyone but Claire totally had her back, keeping tabs on that huge, split group.

BFX Kira Stokes III

The first segment was a power segment and that night’s version involved a couple of AMRAPS (as many rounds as possible) using moves that built off of each other like TRX Squats to Squat Jumps to a row, then weighted Lunges and plyo alternating Lunges rounded out with a TRX Tricep push up. It felt very classic Stoked series. The next segment was geared towards strength and used heavier weights and slower movements. Those sandbags with their shifting weight were deceiving! One of the moves involved a Squat Thruster with a Tricep press, and while the weight that had been fine in the classic Squat Thruster, suddenly wasn’t fine when it went back behind my head. I couldn’t raise it up to save my life. I got totally stuck – but of course Kira noticed immediately and was swapping the bag out before I even had a moment to process! Then it was down on the ground to finish that round out with a plank sandbag pull – which when Kira demoed, it sailed across the room but when I did it, moving it even fully over to the other side of my body was comically hard.

The final segment, the endurance round – made me feel a little bit like I didn’t have any. It was all about keeping moving with full body movements that blasted up your heart rate. That round was a little bit of a blur because by the time it hit I was totally wiped out! The Fusion Ride was challenging, fun and actually really worked with the spinning combined with the floor work. In an hour that flew by, the ride and floor work had effectively kicked my ass… but man, I really do have to work on those bag pulls – that was just embarrassing.

Photos and video: Eric Stafford, Stafford Sports Media for Fatbottomslim

 

No Rest For The Motivated: Kira Stokes Joins BFX Studios

Kira Stokes has taught a killer “Stoked” series of classes for years at Reebok Sports Club/LA, the super swanky and expensive UWS gym, developing loyal and rabid fans of workouts that kick your ass from head to toe. The problem was that really only the people at Reebok had access to that awesomeness on a weekly basis – this week that all changed.  Kira joined the new Boutique fitness venture BFX, which offers both monthly membership options and single classes.  This is a VERY good thing.

Kira Stokes BFXInvited to preview week, I didn’t even think twice & signed up immediately for both of her Monday night classes. It’s been ages since I’ve taken even one of Kira’s classes and even longer since I’d tried a double – I don’t know what I was thinking! On Monday nights she’ll be teaching her C3 Barre Max class and her signature Stoked 360.  I’d taken 360 (and loved it) but her Barre class was the wild card, so I knew I had to try it.  In my head I figured it would be just a lot of barre with Kira’s spin on it but that I would be fine.  I was wrong – those 3 C’s stand for Core, Cardio and Conditioning.  In the first few minutes of class, she told us that this class used to be 75 minutes, so really, she just had to make sure that we thoroughly felt it in 60.  10 minutes in, when we were still on planks and pushups, I knew that this double would be much harder then I’d anticipated.  My recent Pilates work made the roll-up/c-curve portions of the class my strongest part. We planked, did multiple variations on push-ups, did mountain climbers on sliders, c-curve pulses with weight, and did a few plyometrics for good measure. It was about at the halfway mark before we even touched the barre, and I knew I was in trouble with this double.  The barre work really consisted of maybe 6-10 minutes, because really, Kira didn’t need that prop to get to every tiny little muscle in your body. I was sweating buckets by the end of that Barre class.

1623678_1494765160740176_5429448453707692703_n I steeled myself for the next class, Stoked 360, and tried hard to regroup. There were a group of us doing the double, mostly Kira’s diehards who would follow her anywhere and trained with for years, and then me, who hadn’t been to a class in ages.  I’d taken it before and knew that on it’s own it is tough, but with all of my training recently, assumed I’d be fine. The idea of 360, is to hit all of your muscle groups with compound movements done in sets, then repeat it three times before moving on. One: first to learn the move, two: to understand it and three:  perfect it.  As Kira would explain each new set, we would jump rope. It was that cardio spike that made it so there were absolutely no breaks built into the workout.  As Kira said in the middle of class “I don’t cue rest breaks”- if you needed one, you had to take it yourself, she wasn’t going to give you the permission.  Stoked 360 is awesome because it hits everything – and is constantly changing so that you are always challenged. Half an hour in, Kira announced, “We have 45 minutes left and we have a lot to get done. Don’t stop now.” I must have looked visibly stunned, since she looked directly at me and said “YES, this class is 1 hour and 15 minutes and I expect you to give it your all.” Everyone hooted and hollered but I literally wondered if I would just fall over before that full 75 minutes ticked down. It was amazing how many people had followed her to her new spot… but really, considering how good Kira is at challenging you in a way few can, it isn’t THAT surprising.

She's Mad but she's magic

Kira’s BFX classes are going to be capped out at about half of the size of some of largest Reebox classes.  They are going to be hard to get into because Kira’s crew will follow her there. That said, now there is at least FINALLY a chance of training with this master in her field – and really is there better fitness news than that?

 

Top photo from Kira’s Facebook page and bottom just a little internet goodness.

BFX Studio: Amanda Butler & Eli Ingram Build A New Option for NYC

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Last week, I got the chance to go check out BFX studio in Chelsea, the new boutique concept from TSI, the company behind New York Sports Club.  BFX is broken up into 3 distinctive sections – “Master Classes”, Spinning and Private Training. They recruited some impressive talent, including Amanda Butler, formerly of the Fhitting Room, and the moment I saw her on the list, I knew it was her class that I wanted to check out.  The classes at BFX are available either individually, in a package or there is an unlimited class option. I chose the  “BFX Build” since it was a class Amanda was teaching and was at a time I could make, even though I really didn’t know what it might entail – my guess, though, was that it would be a HIIT class of some stripe.

It was not.

BFX Instructors

As we entered the studio, a beautiful room with instructor platform and TRX straps hanging from the ceiling, we were told to grab two kettle bells and park ourselves at the TRX station. The kettle bells at BFX are different than the ones I’ve used most places – they are heavy  but look like a playground ball with a handle. My desire to use them like a dodge ball was intense! Thankfully, I kept that under wraps and made my way to my station without incident.  The class was led by Eli Ingram and Amanda – Eli took the lead, explaining the structure of the class and the moves while Amanda demonstrated. The Build class turned out to be a straight-up strength class.

Our “BFX Build” was 3 circuits, each done 5 times through. Eli told us that each TRX move was supposed to be held for a three second count. Before we started, Eli asked if anyone had any knee or shoulder injuries – I tentatively raised my hand since my shoulder has been wonky lately and Amanda noticed right away, miming “which one?” at me. As I pointed at my shoulder she just nodded and from that moment on, she was all over giving me modifications and checking in on me during each move that might be an issue. That kind of injury attention makes me swoon. I was mostly fine on the various TRX moves but it was awesome to be checked on so much. The class FLEW by. When we got to a pushup move on the kettle bell that made my shoulder scream, Amanda was quick to offer up a straight plank on the Kettlebell that was challenging but ok on the wonky shoulder.  We did Kettlebell swings, thrusters with them and overhead squats in between the TRX moves. My favorite set, though, was the last circuit which included a bridge move with our feet in the straps, then we flipped over and did a Pike move with our feet still in the straps.  As someone who is always working on getting better at handstands, the Pike move seemed like an awesome strength prep! We wrapped up with a quick AB section and then it was done. I was tired but felt that killer all body ache that you want from a Strength class.

Amanda and Eli

After class, I went down to the locker room where I had stashed my stuff in one of their lockers. Sadly, I am terrible at those spinning combo lockers so I had to have the front desk lady help me out… but I wasn’t the only one –she was already down there with the master key when I got there!

This first BFX studio is seriously pretty, with a shiny newness and lots of cool “Master Class” options, awesome teachers, a nice spin studio (although you have to bring your own shoes or wear sneakers –eek) and fully loaded personal training studio. BFX offers HIIT classes too but I loved that they also had just a straight up Strength class – those are rare these days!

 

Images from BFX’s Facebook page and their site.