Workout of the Day
Every 3:00 for 5 total sets perform one unbroken round of “DT”.
9 Hang Power Cleans
6 Push Jerks
Your goal is to work up to a heavy UNBROKEN load on the complex. Try to add a little weight each round if able. FYI the competition loads for “DT” are 155/105lbs.
3 Sets of:
16 Heavy Goblet Squats
8e DB Three point DB Rows
8 Strict Knees to Elbows
Each round on this workout should get a little harder with the third set being a challenge to complete the reps. Scale the Knees to elbows up by holding a medicine ball between your knees.
6 Weeks Until Fight Gone Bad 2023!
We are 6 weeks away from Fight Gone Bad 2023 (benefitting BCHS Brooklyn Community Housing and Services) and already have 40 people signed up! Teams are going to start being made this week and the final day to sign up and get on a team will be Monday 9/11. Check out the info below and get start thinking up your best puns and concepts for team names/themes!
Saturday 9/9 Final day to sign up for FGB!
Monday 9/11 All teams set
Saturday 10/14 FIGHT GONE BAD!
Why should you do Fight Gone Bad? It’s this simple:
- Hang with your gym besties!
- Meet some new cool CFSBKers!
- Have an excuse to dress up and be silly!
- Get to do a terrible workout and support a great cause!
- Potentially win some very cool prizes!
How does it work?
We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!