Single-Arm Farmer Carry
30 Seconds x 1-2 Sets
Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting it down. Build in load each week from there with the goal of building to half bodyweight or above. The “gold standard” is body weight for 30 seconds.
Post loads to comments.
Week 5 of 6
AMRAP 12 Minutes:
12 Push Presses 95/65
12 Kipping Pull-Ups
The barbell should be light for you, unbroken on the fast end. Modify to bands as needed for the Pull-Ups, or scale up to Chest-to-Bar as able.
Post rounds, reps, and Rx to comments.
The Iron Maidens Raw Open: T-Minus 18 Days!
We’re less than a month away from The Iron Maidens Raw Open, our annual women-only powerlifting meet slated for Saturday, September 7th. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. Save the date!
For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. Why should you support the Stay Strong Scholarship? Last year, we published these words from Stay Strong Scholarship recipient AS:
The Stay Strong Scholarship means a second chance for me. This scholarship has opened up doors for me that I never thought would be open. The Stay Strong Scholarship has also been the biggest financial help, because without it, I honestly wouldn’t be able to afford college on my own, especially since I am not eligible for financial aid. I can honestly say I am a example of what wonders this scholarship can do for you if you too are in need of help to get through college.
This year, our goal is to raise $30,000 to continue supporting students like AS. Right now we’re at just over $6,756 raised. Can you help us break $7,000 by the end of the day?
Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!
Friday: Movie Night at CFSBK
Come out to the gym this Friday night for a heaping dose of nostalgic summertime fun. We asked for your vote during group class, and you wisely chose a classic. We’ll be showing The Goonies on our big, big screen in 597! We’ll start the movie at 7:45pm, just as Open Gym winds down. As usual, Movie Night will be BYOB and snacks. All are welcome. Goonies never say die!