Rest Day

Asha B. as Ace Frehley at Fight Gone Bad 2015. We can’t wait to see your costumes this year! The team with the best costumes/spirit will get 50% off their next month of CrossFit Group Classes at their current membership rate.

• There will be no CrossFit Group Classes, Active Recovery, Competition Team Class, Yoga for Athletes, or 2-4pm Open Gym tomorrow for Fight Gone Bad 2016.

Everything You Need to Know About Fight Gone Bad 2016

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 the gym!), 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 after the last heat.

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
BCF will speak, then the Awards Ceremonies will follow

Afterward, we’ll celebrate with an after party right here at the gym. Food will be available from the Kimchi Taco truck throughout the day!

Team CFSBK has raised close to $19,000 for charity so far! Check out our CrowdRise page to see who our top teams and individuals are so far. And don’t forget that Brooklyn Community Foundation will be matching our donation dollar for dollar for funds raised over $15,000, so keep on fundraising!

Awards:
Top 6 Individual Fundraisers
“Spirit” of FGB award
Top 3 Rx’d Male and Female Competitors

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 a scale on box jumps.
______________________
Matt Ufford – FGB 2010 CFSBK