“The 12 Years of CFSBK: Strength, Conditioning, Community”
Working with a partner, each complete the following for quality….
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Hang Power Clean
Partner “A” completes the round of 12 and rests as Partner “B” completes the round of 12. Partner “A” then completes the round of 11 and rests while Partner “B” completes the round of 11. Continue in this manner until each partner completes the round of 1.
Scaled A: 115/75
Scaled B: 95/65
The Hang Power Cleans or the Push Jerks will be the limiter here. Choose a challenging load that allows you to complete the round of 12 in 1-3 sets with short rests if breaking them up. Use this workout as an opportunity to exemplify the CFSBK ethos. Work hard, move well (not just fast), support your fellow members, and most importantly, have fun. Thanks for over a decade of hard effort!
Post work, Rx, and partner to comments.
As you may have deduced from today’s workout, September 19th is CFSBK’s 12th anniversary. Here’s a special message from Coach David to our members and staff on this occasion. THANK YOU to everyone who hopped into our boat and made the gym what it is today! (The traditional 12th anniversary gift is silk, in case you wanted to get David a really cool kimono or something.)
Steal This Fundraising Email for Fight Gone Bad!
There are just 17 days left until Fight Gone Bad 2019, but there’s still plenty of 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 a version of 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 the Sunrise Movement, a coalition of young people fighting to make climate change an urgent priority across America, end the corrupting influence of fossil fuel executives on our politics, and elect leaders who stand up for the health and wellbeing of all people.
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.
Lateral Movement Training Breaking Muscle
How to do Dips Starting Strength
Allie N says
Yay! Go DO and CFSBK staff and coaches! World class gym, such a privilege to work out here every day!
Daniel R says
Yay happy birthday CFSBK!
Thanks DO and to all the coaches and staff that makes this place so amazing.
Charles Smith says
Happy Birthday CFSBK!
I can’t thank David and all of the staff enough for providing such an amazing atmosphere with which to create a community. So bummed I can’t make it in tomorrow.
Happy birthday SBK! So glad to be a part of this community!
Happy Birthday! The tweens are when kids embark on their awkward, Emo, sludge rock journey. Thank G*D our fearless leader is here to show CFSBK the one true path.
David Osorio says
Thanks guys!!! Also according to my experience with the preteens jay is right. They start getting more opinionated and back talking. STAY IN LINE CFSBK
Front Desk says
DON’T TELL ME WHAT TO DO, DAD!!!!!
Keith Walter says
So happy to be a part of this place and all the amazing people that make it so special.
Happy Birthday CFSBK!
Worked out this morning with Allen, 28:35 @ 115. Just the right amount of weight to keep moving and a little bit of struggle in the 9-8 rep section but kept it moving.