CrossFit South Brooklyn

Established 2007

Monday 10.10.22

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Workout of the Day

STRENGTH

Hang Power Clean + Hang Squat Clean + Shoulder to Overhead

Notes
Work up to a challenging load on the complex. For the S2O perform a push press, push jerk or split jerk, whichever you prefer.

METCON

AMRAP 10:00
Run 130m
16 Air Squats
16 Renegade Rows (total)

Notes
Try to keep a quick pace on this workout! Go a bit heavier on the Rows to challenge your pulling strength and midline.

CrossFit Group Class Programming Template (WK5/6)


Coach Steph running the floater workout at this past weekend’s event.

Fight Gone Bad!!

We had over 80 people register for Fight Gone Bad 2022!! Amazing!! The email below was sent out last week with everyone’s team information. Please make sure you’ve read it and connected with your team. Team captains should reply to the email with the team name and any other questions or considerations. 

Thank you so much for signing up to be a part of Fight Gone Bad 2022 benefitting Brooklyn Community Housing & Services. Below I’ve included information about the event, your team and next steps! Cant’ wait!!!
NEXT STEPS
Step 1: Create an account on gofundme or if you did FGB last year login to your existing account and sign up to be part of the CFSBK fundraising team!
Step 2: Connect with your team to determine a name/theme and please get it back to me asap. I’ve “nominated” one person (highlighted red) from each team to be the captain. That person will make sure things are moving along with people getting registered and come back to me with the final decision on the team name by later than Monday the 10th (TODAY). I recommend people share their social medias if they’re comfortable so we can put names to faces of folks you may not know.
Step 2: Start fundraising! We’ll be sending out some sample emails with information on the organization as well as some tips to help you out.
ADDITIONAL DETAILS
The event will take place on Saturday 10/29 from roughly 9am-12pm. Teams will have one workout and one judging assignment. If anyone has to perform the workout that day earlier or later please let me know asap. I may or may not be able to accommodate all requests so please only request if its absolutely necessary.
Fight Gone Bad will have three standard weight options for the barbell and medball exercises. 75/55/45 on the barbells and 20/14/10 on the medicine ball. That being said, we can modify/scale/substitute to meet anyone’s needs and keep them included just let us know ahead of time.
A big part of Fight Gone Bad is dressing up with your team! This is why we schedule it around Halloween where the costume supplies are abundant! You could also totally DIY costumes if you’re creative!
There is a chance we will add additional people to your team in the coming days and weeks.

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