“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboard, please let one of the coaches know ahead of time so we can communicate with your judge. Remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

Add up your points and post them to comments.

TODAY: Fight Gone Bad 2019

Today’s the day! To see details about the movement standards and flow of the day, please refer to yesterday’s post. 608 will be available for warm-ups all day.

ALL CLASSES ARE CANCELLED TODAY, but we will be offering Open Gym from 12:30pm to 3pm in 608. 

Friends, family, and well-wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw.

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Awards Ceremony

Fundraising Totals

CFSBK has raised just under $19,000 for the Sunrise Movement, putting us within striking distance of our $20,000 goal. Check out our CrowdRise page to see who our top teams and individuals are headed into the big day. The race is still tight, and there are great prizes for the top fundraisers. All final numbers will be pulled from CrowdRise at 1:30pm. If you can, send one more email!

Thanks to Our Sponsors

Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company,  Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm. 

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Good luck today, everyone! Let us know how it went in the comments!

Front Squat

Heavy 3 @ 40X1

No pause at the bottom. Work up to a heavy triple for the day in a few sets.

Post loads to comments.
Week 5 of 6

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2 Rounds

In 8:00:
1100m Run

Then AMRAP in remaining time of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings 24/16kg

Rest 4:00 between rounds. 

Work at a repeatable pace and aim to score similarly to within a few seconds on the runs and reps on both pieces. The kettlebell load should be medium-heavy for you and unbroken  Modify to Ring Rows and/or Knee Push-Ups as needed. 1100 meters is 2 laps around the block.

Post rounds, reps, and Rx to comments.

7:30pm class bid Coach Tori a fond farewell on Monday night. You can also see some photos Aaron W. captured from the evening on our Flickr account

Everything You Need to Know About Fight Gone Bad 2019

Please check the heat assignments to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready. 608 will be available all day to warm-up. Your team captain will pick up shirts at the front desk when everyone on your team arrives. Immediately after your heat, there will be a team portrait taken outside, so look your best and get ready to flex!

At the end of the day, we’ll have an awards ceremony and group picture. We encourage everyone to hang out and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to the podium!

Schedule

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Awards Ceremony

Fundraising Update

CFSBK has raised over $17,000 for the Sunrise Movement so far! Check out our CrowdRise page to see who our top teams and individuals are so far. Don’t stop now, gang! Every dollar you raise will go to helping young people stop climate change and create millions of jobs in the process.

As usual, we’ll be giving awards to the top individual fundraisers, the top male and female Rx’d athletes, and the FGB Spirit Award for the teams with the best costumes and such. Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company,  Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm. 

Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review that day, too. The Box Jump is still a CrossFit Games-Standard Box Jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off.

Box Jump (Demo Video)
Men’s Rx: 20″
Ladies’ Rx: 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may jump down or step down, jumping off at the top before showing control is a no rep. For FGB, step-ups are considered a scale.

Sumo Deadlift High Pull (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: (Demo Video)
Men’s Rx: 20lb ball, 10′ target
Ladies’ Rx: 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing:
No Scales
No ROM standards

Push Press (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

If you need any additional modifications, don’t hestitate to let us know!

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.

If you think you’ve got a top 3 score in you and want to go for the CFSBK leaderboards, please let one of the coaches know ahead of time so we can communicate with your judge. Also remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

News and Notes

• Please note that all classes are cancelled on Saturday for Fight Gone Bad, but we will be offering Open Gym from 12:30pm to 3pm in 608. 
• Immediately following Fight Gone Bad, follow CFSBK member Nancy Goldstein for a Career Transition Workshop. This small, action-intensive workshop coaches you through the skills necessary to land a new job, and 100% of the proceeds will go to the Sunrise Movement. Go HERE to learn more and register!

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Clean + Jerk

Power Clean + 3 Push Jerks

Take about 10 minutes to work up to a heavy but perfect triple Push Jerk from the floor.

Post loads to comments.
Week 5 of 6

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Every 5:00 x 4 Sets:
500m Row
12 Push Jerks 135/95

Aim for consistent split times on the row and scores per round. The barbell should be light-medium for you, something you can definitely handle for multiple rep sets.

Post time and Rx to comments.

Yesterday we broke the $15,000 mark in our Fight Gone Bad fundraising efforts for the Sunrise Movement. Now it’s time to pull out all the stops! Send those emails, make those calls, and hit up those coworkers to help us make it to $20,000 by Saturday. Not doing Fight Gone Bad this year? That’s cool!  You can still go HERE to donate to a fellow CFSBKer’s campaign

Today: Active Life Info Session with Coach Keith!

As some of you may know, Coach Keith works with a company called Active Life, which works with people around the world on improving their quality of life through reducing and preventing pain and injury through exercise.  Coach Keith was the head coach at Active Life Athletics when the company was started in 2014, and was the first non-doctor on staff.  He continues to work with Active Life, which includes presenting at seminars for coaches and athletes.

To continue to bring some of the knowledge he has gained through his time with Active Life to CFSBK, Coach Keith will be offering FREE info sessions over the next few weeks.  Each session will last approximately 15-20 minutes, and will include time for Q&A and further discussion on the information presented. The first session is TODAY. Here’s the info:

Defining and Interpreting Pain

Today at 1:15PM in 597

Learn how to determine if what you’re feeling is okay to push through or a stop signal.

We’ll have info on additional sessions soon! 

News and Notes

• Please note that all classes are cancelled on Saturday for Fight Gone Bad, but we will be offering Open Gym from 12:30pm to 3pm in 608. 
• We’re looking for 3 to 5 volunteers to help with Fight Gone Bad set up on Friday night and a few fine folks to help with score keeping on Saturday. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you can pitch in!
• Immediately following Fight Gone Bad, follow CFSBK member Nancy Goldstein for a Career Transition Workshop. This small, action-intensive workshop coaches you through the skills necessary to land a new job, and 100% of the proceeds will go to the Sunrise Movement. Go HERE to learn more and register!

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Farmer Carry

5-7 Sets x 10 Seconds

Rest 1:30 – 2:00 between sets. Heavier than last week.  

Post loads to comments.
Week 5 of 6

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AMRAP 8 Minutes:
2 Bar Muscle-Ups
8 Burpees
16 Russian Kettlebell Swings 24/16kg

Modify the Bar Muscle-Ups to 2x Chest-to-Bar Pull-Ups, 3x Chin-over-Bar Pull-Ups, or 4x Ring Rows as needed.

Post rounds, reps, and Rx to comments.

Coach Fox and Dan H. had a little reunion with Coach Noah and Coach McDowell at CrossFit Lumos (Noah’s gym) in Austin

Fight Gone Bad Fundraising Update & Heat Info

Fight Gone Bad 2019 is this Saturday, October 5th. We’re now at $13,490 raised for the Sunrise Movement, and our overall goal is to raise $20,000. Now’s a great time to send one last email, perhaps using this template we recently posted. If you’re not taking part, you can go HERE to donate to a fellow CFSBKer’s campaign.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. You’re the WOD That I Want: $4,164
2. Bob’s Burpees: $2,870
3. The AMRAPs Family: $2,500

Top 3 Individuals:

1. Charles S.: $3,709
2. Katherine D.: $2,315
3. Mike I.: $2,300

Heat and judging assignments are now available HERE. 

Please note that all classes are cancelled on Saturday, but we will be offering Open Gym from 12:30pm to 3pm in 608!

Tomorrow: Active Life Info Session with Coach Keith!

As some of you may know, Coach Keith works with a company called Active Life, which works with people around the world on improving their quality of life through reducing and preventing pain and injury through exercise.  Coach Keith was the head coach at Active Life Athletics when the company was started in 2014, and was the first non-doctor on staff.  He continues to work with Active Life, which includes presenting at seminars for coaches and athletes.

To continue to bring some of the knowledge he has gained through his time with Active Life to CFSBK, Coach Keith will be offering FREE info sessions over the next few weeks.  Each session will last approximately 15-20 minutes, and will include time for Q&A and further discussion on the information presented. The first session is TOMORROW. Here’s the info:

Defining and Interpreting Pain

Thursday, October 3rd at 1:15PM in 597

Learn how to determine if what you’re feeling is okay to push through or a stop signal.

We’ll have info on additional sessions soon! 

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Snatch Complex

Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Below-the-Knee Hang Power Snatch + Overhead Squat

Build to a heavy load for the day.

Performance
Every 2 Minutes x 5 Sets:
Below-the-Knee Pause Snatch (Pause for :05 Below The Knee, )

Build to a heavy load for the day. 

Post loads to comments.
Week 5 of 6

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Aerobic “Kelly”

5 Rounds for Quality or 30 Minutes:
400m Run
10/10/10 Box Jump-Step Downs
10/10/10 Wall Balls

To be completed using nasal breathing only. Work at a sustainable pace throughout, resting 10-20 seconds between movements as needed to maintain that pace. For the Wall Balls and Box Jumps you’ll perform a set of 10 reps, pause, and take 3-5 deep “ribs down” breaths before repeating twice more. Choose a load/height on the wall ball and box that you can handle well. If you have a difficult time staying aerobic while running either shorten the distance and jog/walk or sub a row/bike.

Post work to comments.

Welcome, Coach Brittany!

As you probably know, Coach Tori is headed back home to Wisconsin. Today we’re excited to introduce the newest member of our coaching staff, Coach Brittany! She starts today.

Brittany Bolella has been working in the fitness industry as a CrossFit Level 1 trainer for about 5 years.  She has been full-time in the fitness industry for the last 2.5 years; for the previous 2.5 years, Brittany was still a 9-5er in the social work profession. “I try to keep my social work empathy and insights alive in my fitness career,” she tells us.

In terms of her athletic life, Brittany was a gymnast from age 7 to age 12 or and ran track in high school and (briefly) in college. She started pursuing competitive CrossFit about 1.5 years ago with the goal of going to Regionals on a team, and we all know what happened there! She still enjoys training for competition and plans keep that alive as long as she feels good and enjoys it.

Brittany began her full-time fitness career as a CrossFit instructor coaching group classes (the usual stuff: CrossFit, HIIT/bootcamp) She started some gymnastics programs at a couple of different gyms around the city (CrossFit Steed, CrossFit Outbreak, and WillyB) and has done some gymnastics seminars on her own at Crossfit 212 and CrossFit Hell’s Kitchen. She does a bit of remote gymnastics programming and really enjoys it. As for “formal” education, she has her CF-L1, CF Gymnastics, Training Think Tank Course Bundle, Functional Range Conditioning and is working on a pre- and postpartum certification.

Brittany looks forward joining the CFSBK community. Let’s give her a warm welcome in the comments!

Fight Gone Bad: Call for Volunteers

We’re looking for 3 to 5 volunteers to help with Fight Gone Bad set up on Friday night and a few fine folks to help with score keeping on Saturday. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you can pitch in!

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2020 CrossFit Open Prep by the Numbers Morning Chalk Up

Single Leg Romanian Deadlift / Push Press Superset

A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift
3 x 6-8 @ 4111

As shown in the video but with two dumbbells. Start light enough to use the prescribed tempo and to build in load over the next 3 weeks.

A2) Barbell Push Press:
3 x 3-5 @ 41X1 

The bar should not be crashing back to the rack position. You should still able to use the prescribed tempo and to build in load over the next 3 weeks.

Sumo Deadlift

3 x 3-5 @4111

Use a double overhand grip and control the tempo, using a switch grip only if you need it. Hook grip is preferred. You should still able to use the prescribed tempo and to build in load over the next 3 weeks. Here’s a useful demo video. 

Post loads to comments.
Week 5 of 6

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Cash Out

Tabata Push-Ups

Post work to comments.

This is so cool! On behalf of his company, CFSBKer Mike Iaia (who is currently a close 3rd among individual Fight Gone Bad fundraisers) got to throw out the first pitch at last Tuesday’s Mets game at CitiField. “As a lifelong crazy Mets fan,” Mike says, “this was certainly one of the coolest moments of my life, and I wanted to share with the other coolest part of my life—this community. My only regret is not being allowed to practice for the 6 months to 6 years it would have taken for me to throw a strike, but I’ll take it. That said, I’m eternally grateful and can die happy now”

Fight Gone Bad Fundraising Update: T-Minus 6 Days!

Holy Wall Balls! Fight Gone Bad 2019 is this Saturday, October 5th. We’re now at $11,185 for the Sunrise Movement, and our overall goal is to raise $20,000. It’s not too late to start fundraising! Use this template we recently posted to email your friends and family. And even if you’re not taking part, you can go HERE to donate to a fellow CFSBKer’s campaign.

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $600,000. Let your friends and family know that you’ll be sweating for one of the most important causes around.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. You’re the WOD That I Want: $3,759
2. Bob’s Burpees: $2,510
3. The AMRAPs Family: $2,160

Top 3 Individuals:

1. Charles S.: $3,531
2. Katherine D.: $2,000
3. Mike I.: $1,940

News and Notes

• Immediately following Fight Gone Bad, follow CFSBK member Nancy Goldstein for a Career Transition Workshop. This small, action-intensive workshop coaches you through the skills necessary to land a new job, and 100% of the proceeds will go to the Sunrise Movement. Go HERE to learn more and register!
• Missing something? It might be in our most recent lost and found dump! Go here to see what we have and be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.

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“Rest-Pause” Pull Ups

1 x 40

The “Rest-Pause” method involves doing multiple challenging but sub-maximal effort sets. Using the same load or level of assistance as in Week 3, perform the prescribed reps as quickly as possible in sets of 1-3 reps at a time, resting as needed between sets. Practice relaxed “ribs down” breathing during your rest periods. The key is to remain shy of muscular failure and not push into and beyond it.

Post work to comments.
Week 4 of 6

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Every Minute on the Minute x 20:
1) :15 MAX Effort Assault Bike
2) :30 Heavy Overhead Dumbbell/Kettlebell Hold
3) :30 Wall Sit Leg March
4) Rest

Post work to comments.

Yesterday we crossed the $11,000 threshold in our fundraising efforts for the Sunrise Movement, a movement of young people aiming to halt climate change and create millions of green jobs in the process. Incredible work so far, gang! Go HERE to see who’s currently a top our team and individual leaderboards

Hiccups: Myth vs. Reality

By Dr. Jason Fidler

Hiccups. What are they? Why do they happen? How do you cure them? Are they funny? These are all good questions you never knew you had. Luckily, despite all of the myths, we actually have good scientific answers to them.

Hiccups are spasms of your diaphragm. Your diaphragm is the muscle just below your rib cage that forces air in and out of your lungs. The last bit of relevant anatomy involved are the vagus nerves, which innervate the diaphragm muscle. These are two of the longest and biggest nerves in your body. They travel all the way from your brainstem along your spine snaking their way through your vestigial organs to finally meet your diaphragm. So when these nerves have trouble firing, your diaphragm starts to pump unsteadily and, thus, hiccups ensue.

But why do they happen in the first place? There are several reasons. The main one is GERD, or gastroesophageal reflux disease. In short, this disease affects those suffering from digestive issues. Hiccups can be a common occurrence for people suffering from one of the many variations of this disorder. More benignly, people can develop a short-term hiccup problem from drinking carbonated beverages too fast. Evening eating too fast can bring them on. People who have had to undergo anesthesia can develop hiccups hours after being taken off of the respirator (I know!).

Here are some mythical hiccup “cures”:

• Drinking a ton of water
• Scare tactics
• Standing on your head
• Holding your breath

Things that actually work to fix the problem:

• Massage of the diaphragm
• Going after the vagus nerve via medical professional
• Avoiding foods that will trigger heart burn and GERD

These proven techniques actually work! It’s possible people just don’t utilize them because they’re not sure how to. That’s where I come in. As a licensed chiropractor with 10+ years experience performing manual therapy, muscle work and therapeutic exercises, I have created 2 videos that help to demonstrate how to help a friend and how to help yourself.

These videos involved a sustained hand contact underneath the rib cage as the person suffering breathes in and out. This helps to relax the diaphragm and restore normal breathing. It’s a little trickier to perform on yourself but the techniques work. Here’s a testimonial.

If you cannot get the hiccups to abate and they’ve been going on for more than a day, it’s no longer funny and you may need to go see a medical provider. They will most likely address the nerve as it travels through the neck and spine by performing manual adjustments. These are painless. I have seen and experienced these maneuvers, which often result in instantaneous cessation of the diaphragmatic spasms. It’s a huge relief for those suffering.

However, as with anything, the person who goes right back to the offending diet and/or behavior will continue to relapse and suffer from hiccups. If this is you, then it’s time to talk to a gastroenterologist and a nutritionist.

So, YES, hiccups are hilarious as long as you’re not the one suffering. Should you have any more burning questions about hiccups, or a severe case that won’t go away, do not hesitate to schedule and appointment on Functional.Rehab. My contact details are on the website.

Dr. Fidler, “The Hiccup Doctor”

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled.

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WOD 9.28.19

In teams of 3 complete the following..

For Time:
150 Calorie Row
75 Burpees
150 Kettlebell Swings 24/16kg
75 Burpees
150 Thrusters 95/65

Partners divide the chipper however desired. Set a sustainable pace for you and your team and aim to keep it throughout. Breaking the reps up into small enough chunks that allow you to recover quickly and keep moving is key. 

Post time, Rx, and partners to comments.
Week 4 of 6

With just a week to go until Fight Gone Bad 2019, we’re now at $10,651 raised for the Sunrise Movement. There’s still time to send those emails, talk to those coworkers, call your family, or do whatever else you can do to help us meet our $20,000 goal! And if you’re not participating, you can be a Master of the Universe by donating HERE 

Looking to Change Careers? Come to Our Career Transition Workshop!

What

A three-hour career transition workshop run by CFSBK member Nancy Goldstein. Nancy’s career has spanned from recruiter for multinational corporations to the educational sector with experience teaching at Harvard and MIT.

Self-presentation and performance skills are key to winning any gig. This small, action-intensive workshop coaches you through:

• Developing an effective narrative
• Creating concise, memorable documents that foreground your value rather than simply recording your experience
• Sharpening your interview skills for a more focused, relaxed performance
• Boosting the chances of your materials being flagged for review
• The why and how of follow up

When

Saturday, October 5th from 4-7pm, right after Fight Gone Bad

Cost

$100. 100% of the proceeds from his event will go to the Sunrise Movement.

More Info

Space is limited to 8 participants. Feel free to contact Nancy at Nancy [at] ngconsults.com with questions!

REGISTER HERE!

Pilates Cancelled Tomorrow

Tomorrow’s 12pm Pilates class is cancelled.

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Front Squat

3 x 3-5 @ 4211

Heavier than last week. No grinding. 

Post loads to comments.
Week 4 of 6

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3 Rounds

In 4 Minutes:
400m Run

AMRAP in Remaining Time:
8 Deadlifts 225/155
4 Strict Handstand Push-Ups

Rest 4 minutes between rounds. Work at a repeatable pace and aim to score similarly to within a few seconds on the runs and reps on all 3 pieces. The Deadlift should be a load you can perform mostly if not all unbroken. Modify the Handstand Push-Ups range of motion up to 1 AbMat or to Box Pike Handstand Push-Ups, Dumbbell Z Presses, or Regular Push-Ups as needed. 

Post rounds, reps, and Rx to comments.

Farewell to Coach Tori!

We are so sad to announce that our beloved Coach Tori will be moving back to Wisconsin next week. Coach T plans on moving back to be closer to her family, finish her degree, and possibly pursue an advanced degree in physical therapy. Tori has gone from member to front desk staff  to full-time coach at CFSBK. We will miss her kindness, attention to detail, and all the heart she has put into developing her skill set in order to help our community.

Please join us at Pig Beach this Saturday from 5-8pm(ish) to send Tori off with love. Her final class will be Monday, September 30th at 7:30pm.

News and Notes

• We’re just over a week away from Fight Gone Bad 2019, in which CFSBKers will dress up in crazy costumes, do a crazy workout, and raise money for the Sunrise Movement. As of 6:30pm Thursday night, we’re at just under $10,000 raised. Can we make it to $11,000 by Saturday? LET’S DO IT! Go HERE to donate and see which teams and individuals are currently at the top of our leaderboards. 
• Missing something? It might be in our most recent lost and found dump! Go here to see what we have and be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.

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WOD 9.26.19

3 Rounds
AMRAP 5 Minutes:
10 Power Clean and Jerks 155/105
15 Toes-to-Bars
Rest 5:00

Aim for consistent split times per round and for consistent scores between all three pieces. The barbell should be medium-heavy for you. The reps may be done in touch-and-go sets but do not have to be, you can bail and reset between each rep. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or to 2x Sit-Ups as needed. 

Post rounds, reps, and Rx to comments.
Week 4 of 6

This ain’t no tea party! T-minus 10 days to go until Fight Gone Bad 2019. After yesterday’s post, we raised over $1,200 in a single day and are now at $8,770 raised for the Sunrise Movement! If we can keep that pace up, we’ll easily meet our $20,000 goal. Go HERE to donate to this urgent cause and see which teams and individuals are currently at the top of our leaderboards | Photo by Robert C. 

Looking to Change Careers? Come to Our Career Transition Workshop!

What

A three-hour career transition workshop run by CFSBK member Nancy Goldstein. Nancy’s career has spanned from recruiter for multinational corporations to the educational sector with experience teaching at Harvard and MIT.

When

Saturday, October 5th from 4-7pm, right after Fight Gone Bad

Cost

$100. 100% of the proceeds from his event will go to the Sunrise Movement.

More Info

Space is limited to 8 participants, so register at the front desk as soon as possible! 

Feel free to contact Nancy at Nancy [at] ngconsults.com with questions!

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