Workout of the Day
4 Intervals, each for time of:
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.
20:00 for Quality:
5-10 Strict Chin-Ups
1:00 Sled Push
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)
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.
Raised $6,051 from 30 donations
Raised $4,336 from 14 donations
Raised $1,729 from 41 donations
Raised $1,312 from 18 donations
Raised $1,165 from 22 donations
Raised $1,095 from 26 donations
Raised $950 from 9 donations
Raised $925 from 6 donations
Raised $435 from 10 donations
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