Workout of the Day
STRENGTH
Shoulder Press
5-3-1
Notes
After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 reps adding weight each set. Also, have fun. Life is short.
PARTNER METCON
AMRAP 15:00
15e or 12e Cal bike or Row
(while partner holds a plank)
15e Push Presses 75/55/35
(while partner hangs from a bar)
10e Box Jumps 24″/20″/16″
(while partner holds Barbell overhead)
Notes
You and a partner will work through the triplet with one person performing the primary exercise while the other works on the active position. Partner A performs the row while partner B holds a plank then you switch so partner B is rowing and A is holding. Then they’ll move onto the push presses. Do your best with the active stations, if you need to rest your partner does not have to stop working.
CrossFit Group Class Programming Template (WK6/6)
Throwback to Fight Gone Bad 2017. Coach Melo on the SDHPs and Coach Brett bringing the party.
One Week till Fight Gone Bad. $10,000 raised so far!
We’re one week out from Fight Gone Bad and we’ve already hit the amazing milestone of over 10k raised for Brooklyn Community Housing & Services! This accomplishment has been the effort of a diligent group listed below. Our goal in the last week is to triple the amount of people who raise or contribute. If you haven’t made a profile for yourself you can click this link to do that now. Or if you want to make it even easier you can just send people to gofundme.com/f/FGB2022 and they can donate right there. You won’t get listed individually or be eligible for a fundraising award but more importantly you’re still making a very meaningful contribution to this effort. Housing is a basic human right and the BCHS does incredible work to keep people out of homelessness.
The final week is the easiest time to squeeze your pals. Think of 1-3 people you think might donate and shoot them the link! May the force be with you.
Richard Greenspan
Raised $3,450 from 12 donations
Charles Smith
Raised $1,786 from 6 donations
Karl-Henry Cesar
Raised $1,101 from 25 donations
Jen Kim
Raised $885 from 15 donations
Katherine Day
Raised $825 from 20 donations
Michelle Brindley
Raised $450 from 4 donations
Asha Banker
Raised $250 from 4 donations
Jackie Wong
Raised $215 from 6 donations
Olivia Hartsell
Raised $200 from 6 donations
Cidney Falk
Raised $195 from 5 donations
David Osorio
Raised $100 from 1 donation
Eric Arbitman
Raised $125 from 3 donations
Dylan Ketchum
Raised $100 from 1 donation