Workout of the Day
METCON
4 Intervals, each for time of:
Run 400m
Rest 2:00
Notes
Try to build in intensity a little each run or at least stay consistent across the board. For your 2 minute rest, try to keep walking or hop on a bike at move at no intensity. Your runs should be around 2:00 +/- :30. If your first 400m is 3:00 or more decrease your distance to 270m.
ASSISTANCE
20:00 for Quality:
5-10 Strict Chin-Ups
1:00 Sled Push
:30 L-Sit
Notes
Work through the triplet at a steady pace. The chin-ups may be strict, banded or weighted. The sled push should be a steady 1:00 of movement, not an impossible grind. Accumulate :30 in an L-Sit variation.
CrossFit Group Class Programming Template (WK7/6)
Top Fundraisers
This year we over doubled our fundraising goal of 10k with a total of $23,479 raised for Brooklyn Community Housing & Services. This was an incredible effort from the entire CrossFit South Brooklyn community with over 273 unique donations! We did have a few folks who went above and beyond with their fundraising efforts. Below are the top 10 fundraisers we had as well as how many unique donations their efforts came from. Thank you SO MUCH to everyone who raised anything for this amazing cause. To see the complete details around fundraising efforts, check out the gofundme page.
Richard Greenspan
Raised $6,051 from 30 donations
Charles Smith
Raised $4,336 from 14 donations
Karl-Henry Cesar
Raised $1,729 from 41 donations
Asha Banker
Raised $1,312 from 18 donations
Jen Kim
Raised $1,165 from 22 donations
Katherine Day
Raised $1,095 from 26 donations
Michelle Brindley
Raised $950 from 9 donations
Greg Carlson
Raised $925 from 6 donations
Olivia Hartsell
Raised $435 from 10 donations
Seth Cousins
Raised $350 from 3 donation
Top Rx Scores
We also witnessed some incredible feats of fitness yesterday. Below are the top Rx scores, to see all the scores, check out the FGB2022 google doc.
1. Dan Conroy 360 Reps
2. Sam Auld 359 Reps
3. Matt Merenich 318 Reps
4. Dylan Ketchum 303 Reps
5. Michael Crumshow 292 reps
1. Katherine Harper 357 Reps
2. Alex Newman 312 Reps
3. Abigail Miller 309 Reps
4. Sarah Marquez 302 Reps
5. Yitong (mimi) Wang 298 Reps