Workout of the Day
Close Grip Bench Press
8-6-4 @ 30×1 tempo
Take 2-3 warm up sets before your first working set of 8 reps on the tempo. This should be moderately challenging, a 7/10 RPE. From there, add load for the set of 6, and again for the set of 4 reps.
Maintain a 3 second down tempo throughout your sets.
4 Rounds for Time
10 Strict Dips
14 Box Jumps
-Scale dips so that your variation can be done in 1-3 sets per round.
A. volume (4-8 per round)
B. parallete dip
C. dip between two benches/boxes
Resource Crisis in Gowanus
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Since summer 2022, migrants seeking asylum in the U.S. have been bussed by states along the Mexico border to sanctuary cities, often without their permission, including tens of thousands who have arrived in NYC. Local community groups and advocacy organizations have been scrambling to provide services for the newcomers, including access to shelter, food, clothing, legal services, and more. Recently, almost 300 migrants were provided shelter in Gowanus near CFSBK without adequate food access, cooking facilities, warm clothes, and other important resources. The city response has not been enough and people are going hungry and without basic necessities during the cold months. Let’s show up the CFSBK way to welcome our new neighbors by supporting the efforts of Gowanus Mutual Aid.