Workout of the Day
Wide Grip Bench Press
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but submaximal five. Compare to week 3’s numbers.
Every 5:00 x 3 Rounds
15 Kipping Pull-Ups
15 DB Push Presses
Try to hit the intervals at a hard clip aiming for fast runs and unbroken sets where possible.
The run should take you around 2:00 +/- :20 or so. Reduce volume to a 270m run if needed.
DB Push Press should be performed unbroken each round so choose a weight that will challenge that rep range but allow you to hit 15 3x.
Kipping Pull-Ups: (+) Chest 2 Bar / 15 kipping / 10 kipping / 7-10 strict / 15 Ring Rows
Sofia absolutely FLEXING on all ya’ll with her blue plate walking lunges
Since 2020 CFSBK has offered pay what you can memberships for those who cannot afford our posted rates. We know first hand how impactful health and community can be for people and this program strives to make our gym more accessible regardless of economic status. We have several individuals participating in this program but still have some available slots. Here’s how it works:
For every 30 members we have, one sliding scale scholarship will be provided for an individual in need.
Applicants can fill out the form linked below and, if accepted, are required to come to the gym at least 6 times per month to maintain their scholarship status. Members who lapse on this requirement without notifying us with cause will forfeit their scholarship and have to reapply for consideration.
Please note that we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers, Armed Services and Essential Workers.