WENDLER 5/3/1 STRENGTH PROGRAM
We started in April into a new strength program, Wendler 5/3/1. This is a powerlifting program based off 90% of your 1RM for four core... Read More
April new schedule
Schedule Update ~ Starting this Monday, we are modifying our evening schedules. We are adding a 8pm Cross Training classes to East Williamsburg Monday-Thursday. ~... Read More
7 Pieces of Advice for New Cross Trainingters
7 pieces of advice for new cross-trainingters Hi everyone! Charles here. Many of you don’t know me, but you may have seen me around the... Read More
Congratulations to this year’s New Year New You Challenge winners!
Congrats to Katelin Farrell Nogueira, who is the winner of the 2016 BK Fit Studios New Year New You Challenge! Three athletes were chosen this... Read More
Just a quick post about repeating Open Workouts
Evening team. Just a quick post about repeating Open Workouts. Please Don’t do it! We haven’t got the time to judge repeats... Read More
The First WOD for Valentine’s Day Competition
Sign up with this link SIGN UP The first WOD for this Valentine’s Day is… 1 Rep Max Clean Ladder – EMOM w/ 4... Read More
WEEKLY BONUS FOR NUTRITION CHALLENGE: WEEK 4
For the final week, this week, week 4, (can you believe we’re on the last week already?!), we are going go back into the core,... Read More
WEEKLY BONUS FOR NUTRITION CHALLENGE: WEEK 3
WEEKLY BONUS FOR NUTRITION CHALLENGE: WEEK 3 Spend more time upside down each day. This can be broken into as many sets as needed, just... Read More
WEEKLY BONUS FOR NUTRITION CHALLENGE: WEEK 2
WINNER OF THE PLANK PHOTO CHALLENGE: Katelin (for her spontaneous urge to test out new fitness equipment regardless of Target’s rules). Congratulations, and thanks for... Read More
WEEKLY BONUS FOR NUTRITION CHALLENGE: WEEK 1
Here’s this week’s chance to earn bonus points: To earn 1 point: Spend a total of 20 minutes holding a plank (forearms on the ground).... Read More