Workout of the Day
Every 3:00 x 10 Rounds
3 Squat Cleans
4-6 Strict Chin-Ups
Each round should be completed in around 1:15-2:00, adjust volume on the calisthenics and weight on the bar to achieve this.
Squat Cleans should be heavy, steady singles completed in :30 or less. 185/155/135/95/…
Each bodyweight movement should be completed in 1-3 sets. Individualize volume for your capacity, even if that means scaling up.
+ 4-6 Strict CTB
6-8 Banded, self assisted or ring rows
Today is the last day to sign up for Fight Gone Bad!
We are 6 weeks away from Fight Gone Bad on 10/14 benefitting BCHS Brooklyn Community Housing and Services and today is the LAST DAY to get on a team!! Register for free with the link below or at the front desk today!
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!