Tempo Box Squat (41X2)
In 15 minutes, work up to a heavy set of 3 reps of a Box Squat at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top). “Sit” on the box for the 1 count while maintaining a braced torso and an active hip.
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This benchmark “Girl” workout and CFSBK Leaderboard item is all about the Sit-Ups if your Doubles are dialed in. Stay loose on the rope and crank on the Sit-Ups. Anchoring the Sit-Ups is allowed. Scale as need to half volume on one or both movements, or to 2x Singles as needed.
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Fight Gone Bad 2018: Let’s Do This!
It’s hard to believe that we’re less than 3 weeks away from Fight Gone Bad 2018, but guess what? We’re less than 3 weeks away from FGB 2018! Here’s what your teams should have accomplished so far:
- Pick a captain. And pick a name! We have some good ones so far: Sorry, Fight Gone Bad Team #16 ain’t gonna cut it.
- Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
- Join your team!
- Start fundraising! Check the blog tomorrow for some tips on fundraising.
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the 6th year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. Last year, CFSBK raised over $21,000 for BCF, and this year we’re shooting to beat that number!
Once again this year, we’re lucky to have some terrific sponsors, so some awesome prizes will be up for grabs. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Coach Brett at Brett [at] crossfitsouthbrooklyn.com.
We might still be able to get you on a team if you’d like to compete! Contact Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible if you’d like to take part.