Workout of the Day
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8-9-10 Reps for Time of:
Pull-ups
Front Squats
On the 10:00
21-15-9 Reps for Time of:
Toes-to-bars
Hang Power Cleans
On the 20:00
3 Rounds for Time of:
15 Burpees
10 Thrusters
Notes
The intent here is three high intensity efforts, with plus-or-minus equal rest time to recharge your battery before the next, so about 4-6 min per workout.
Barbell weight: 95/65/45#. It should be relatively light; a weight you could do for 10+ reps unbroken on all three movements.
These pieces should not turn into long slogs. Remove ego and scale the movement complexity, load, and/or volume of work in each section to achieve the intended stimulus.
Pull Up Scaling
A. Strict x 1-1-2-2-3-3-4-4-5-5
B. Jumping Pull Ups
TTB Scaling
A. 12-9-6 Kipping TTB
B. 9-7-5 Strict TTB
C. 21-15-9 Partial Range of Motion (Hanging Leg Raise)
D. 12-9-6 Partial ROM (HLR)
Burpee Scaling
A. 10 Burpees
B. 15 No Push Up Burpees
CrossFit Group Class Programming Template (WK6/8)
View this post on Instagram
Fight Gone Bad Updates
Schedule
We are ONE WEEK away from Fight Gone Bad 2024. Everyone’s heat and judging assignments have been published and can be found on the FGB 2024 Scoreboard. Everyone’s assignments are staggered enough so that you have time to warm-up or cool down between your judging and workout assignments. Doors will open at 8am and the awards ceremony and group picture will take place shortly after the final heat around 11:30. The whole event will be roughly two and a half hours so please hang around to cheer, judge and participate in the group picture at the end!
Workout Options & Notes
Below are the standard options for each exercise we’ll have prestaged. If you need any additional substitutions let the MC know day of and we’ll take care of it! We will have prizes for the top three men’s and women’s Rx’d performances. To be eligible for these prizes you’ll need to perform all the movements in the corresponding A or B category. Otherwise, you can mix and match based on your abilities and will be ranked in the scaled division. Given the team size, each team will have at least 2 people starting at the same station who are not using the same equipment. Having someone doing all the A movements paired with someone doing all the B or C movements will accommodate this. Everyone will rest at the same time.
Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target
DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB
Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)
Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell
2 Rowing Machines per team
Fundraising
As of posting we are just over $7,000 raised for Brooklyn Community Housing and Services and we think we can DOUBLE THAT in this final week! This is your call to send those emails/texts/social media posts out and raise $ for a great cause. As a reminder, EVERYONE who raises $100 or more will receive a free pair of R.A.D. R-1 Runners ($150 value). Our goal was for everyone to raise at LEAST $10, so don’t be shy about donating to yourself or a teammate to make this happen.
FIGHT GONE BAD FUNDRAISING TIPS
TEMPLATE MESSAGE:
Hey {Person you know},
{short personalized sentence}
Every year, my gym, CrossFit South Brooklyn, hosts a fundraiser called “Fight Gone Bad.” Since 2009, we’ve raised over $400k for great causes. On October 19th, my team and I will dress as {insert theme} and tackle a brutal workout to support Brooklyn Community Housing and Services. Your support would mean the world to me! Feel free to come cheer us on—there are 12 teams competing, and it’s a blast to watch!
About the Cause
CFSBK believes housing is a human right. The funds raised will help Brooklyn Community Housing & Services provide safe housing for over 1,000 individuals each year. They empower people to live independently and with dignity.
If you can, please donate using the link below. It’s quick and easy! Just remember to put my name as the person receiving credit for this donation.
Tattoo Raffle for Fight Gone Bad!
You know we love to shake things up, so this year for Fight Gone Bad, we’re adding an exciting twist inspired by our resident art show tattooer and all-around favorite person, Jim Gentry. A tattoo raffle fundraiser with Stephen Lim!
Maybe you’ve shared a platform with Stephen during Strength Cycle, or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!
This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:
How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.
Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.
