Coach Nick is racing at the Head of the Charles in Boston this weekend—the largest rowing regatta in the world. His team is defending its title in the men’s masters eights (40+) division, representing Shannon Boat Club from Limerick, Ireland. Last year they set the course record, so we expect great things this time around!
- ALL REGULAR CLASSES ARE CANCELED TOMORROW. The Floater WOD is in the comments below.
- Want to compete in FGB but aren’t here this weekend? Or still want to compete tomorrow? Email Info [at] CrossFitSouthBrooklyn.com ASAP!
Tomorrow’s Schedule
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!
At the end of the day, we’ll have an awards ceremony and group picture. We encourage everyone to hang out, drink beers (provided by Ho’Brah Tacos!), 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. The Brookyn Community Foundation will also be introducing themselves and talking about the Foundation throughout the day.
8:30am Gym Opens
9:00-2:00pm Fight Gone Bad Heats
2pm Group Photo
2:15pm Awards Ceremonies
Afterward, some folks will trek to Swan Dive on 480 Union Street around the corner from CFSBK for some food and (probably more) beer. It will probably be chilly, so bring extra layers!
Awards:
Top 3 Individual Fundraisers
Top 3 Team Fundraisers
Top 3 Rx’d Male and Female Competitors
Top 3 Team Score Totals (mixed Rx’d and Scaled)
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 bound or step down. Step ups are also acceptable.
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.
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Team CFSBK raised over $20K for charity! Check out our CrowdRise page to see who our top teams and individuals are so far.