Workout of the Day
3 Progressive sets of:
8-10 Pendlay Rows
10-15 Seated Lateral Raises
:30e Single Arm Static Kettlebell Hold
10-15e Single Leg Touchdown Squats
Work up through three progressively challenging sets of the circuit. Your final set should be very challenging. For the touchdowns, start with 4-8″ and increase ROM only as long much as you can control every inch of the range.
Work up to a heavy but sub-maximal single through the 7 sets. Ideally you work up to about 90-95%+ of a recent 1RM. No Failing!! At some of the earlier sets if you want to do a few doubles or triples to warm-up further that’s fine but work towards a heavy single in the last 4 sets at least.
Strong Sets Comedy Show Returns to CFSBK!
Join us on August 5th for our 2nd annual Strong Sets comedy show hosted by CFSBKers Maria H and Courtney F.
“Strong Sets” features some of the best stand ups in NYC perfoming, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.
Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)
Pull up for great jokes from:
Doors 7:30pm/ Show: 8pm
***It’s BYOB so bring your favorite bevies.***