Workout of the Day
STRENGTH
Shoulder Press
8-8-AMRAP
Notes
In no more than 7 total sets, work up to two heavy sets of 8 and then a final AMRAP set (do not increase weight for this). Aim for somewhere around 6-12 reps on the final set. Abort mission if you lose position.
ASSISTANCE
3 Sets for load of:
A1: 50’e SA OH Carry
A2: 16 Alternating Barbell Reverse Lunges
Notes
Perform 3 progressive sets of the assistance couplet. You can go heavier than you think on the overhead carry.
LAST CHANCE FOR RAD X CFSBK SHOES
LAST CHANCE TO GET RAD X CFSBK Shoes is TODAY at 11am on the Rad website. They will sell out almost immediately so we recommend you create an account and enter billing info before the 11am drop to speed up your purchase.
CrossFit Group Class Programming Template (WK5/6)
Fundraising in 5 easy steps (including template email & social media text for this event)
Katherine Akiko Day, one of CFSBK’s patron saints offers this advice for Fight Gone Bad fundraising and even included text you can use to reach out to your friends, family and coworkers! What a gem!!
1. Make and use a fun graphic or multiple. (see above!)
A lot of people are visual learners so harness that! It’s easier to imprint an idea with an image.
2. Make a social media post with the graphic. Put the link to the fundraiser in your bio so it’s easy to access at all times.
Here’s a sample caption:
It’s that time of year when we dress up in costumes and do a hard workout- all to inspire you to help us help our community! This year we are raising money for Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn, providing housing and services for more than 1,000 formerly homeless and at-risk, children, women, and men each year.
Please donate what you can – no amount is too small! The link is in my bio and you can find my name when it prompts you ‘referred by.’ Help out my Team: YOUR TEAMS NAME 🦖🦕!
*Think about including a simple image description for people with sight issues who might use devices that read for them. Accessibility is sexy!*
3. Email small groups of friends in batches. Don’t do a blanket bcc!
This increases your chances of an immediate ‘trash’ by a thousand. Send an email to your work friends, another to your family, another to your college friends, etc. No bcc’s. Really connect with the people you care about, and who care about you, and make it clear that this is important to you.
Here’s a sample email:
Hello dear frands!
Fight Gone Bad fundraiser at Crossfit South Brooklyn is BACK this year and my team – Fitness Finds A Way – can use your help raising money for Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year, helping them learn to live productively and independently, with dignity, and with hope.
Please consider making a donation to our fundraiser so we can do our part to uplift the most vulnerable in our community.
We will be dressing up in silly costumes and doing a hard workout on October 29th all to inspire you all to help us help our community! Please donate what you can – no amount too small! DONATE HERE (that leads to the overall page, connect it to your own page to track how much you raise) and find my name when it prompts you ‘referred by.’
Thank you all so much for being my friends and family 🙂
4. Be a LITTLE annoying.
In my experience, most people WANT to donate, but if they get your email or see your post at an inopportune time, they will forget. Keep posting periodically so that you are more likely to catch people at a good/convenient time to donate. Email gentle nudges every week and a day or two before the event.
5. Thank people genuinely.
When you see someone has donated, reach out asap and make it clear that seeing them take time and money and effort out of their day means a lot to you. Having that thank you email also helps you keep track of who has donated so that you don’t continue to bug them!
New Study Strengthens the Link Between Exercise and Memory NYT
