After a few warm up sets, work up a heavy but perfect set of 3 Push Presses with the goal of zero missed reps. Focus on a strong rack position, a smooth balanced dip, and an aggressive drive and finish.
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Exposure 1 of 8
5 Rounds for Quality:
50 Unbroken Double-Unders
25 Hollow Rocks
5 Weighted Pull-Ups
The Doubles are meant to be unbroken. If you can’t perform 50 unbroken, then scale to about 2 minutes of practice. For the Pull-Ups, add weight as able or scale to bands. Rest as needed between movements and between rounds.
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Steal This Fundraising Email for Fight Gone Bad!
There are just 9 days left until Fight Gone Bad 2018, but there’s still time to email your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!
Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],
As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).
What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages.
So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]!
I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.
Sincerely/With love/Gratefully/Be well/Shalom,
AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.
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