Workout of the Day
SKILL: HANG SNATCH
STRENGTH
Every 2:00 for 5 sets:
3 Hang Snatches
Notes
Everyone should aim to perform squat snatches, however if you are new to this lift or struggle with squat depth you may want to focus on hang power snatch today instead.
METCON
3 rounds for time:
10 Ground to Overhead (95/75/55…)
400 m Run
Notes
Choose a weight that allows you to quickly cycle the barbell from ground to overhead in an unbroken set for the first round. Your choice if snatch or clean to overhead allows you to move faster/better.
CrossFit Group Class Programming Template (WK7/8)
REGISTER FOR FIGHT GONE BAD 2023!
Registration is live for Fight Gone Bad 2023 taking place on 10/14 starting at 9am.
Fight Gone Bad is one of our oldest and largest community fundraising events. This event originally started via an affiliate fundraising competition initiated by CrossFit to benefit sportsgrants. After three years, the program ended but we decided to continue the tradition and make it our own. Since 2008, we’ve raised over $400,000 for a variety of charitable organizations. This year we will be raising funds for BCHS Brooklyn Community Housing and Services.
Check out our fundraising history below!
2008: $7,303 (Sportsgrants, defunct)
2009: $26,826 (Sportsgrants)
2010: $48,052 (Sportsgrants)
2011: $62,216 (Special Operations Warrior Foundation)
2012: $34,081 (Brooklyn Community Foundation)
2013: $40,926 (Brooklyn Community Foundation)
2014: $38,925 (Brooklyn Community Foundation)
2015: $26,949 (Brooklyn Community Foundation)
2016: $24,077 (Brooklyn Community Foundation)
2017: $22,069 (Brooklyn Community Foundation)
2018: $17,797 (Brooklyn Community Foundation)
2019: $22,986 (Sunrise Movement)
2020: Cancelled due to Pandemic
2021: $19,383 (Hope for Haiti)
2022: $25,499 (Brooklyn Community Housing & Services)
TOTAL RAISED: $417,089
WHAT IS FIGHT GONE BAD?
3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row
In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.
Here’s an explanation of FGB in detail in a vintage video. And don’t worry! We’ll have scaling options available for everyone!
How does it work??
We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!
If you’ve not seen the “How To Work Out” (S3:E3) episode of “How To With John Wilson” on HB…err…”Max”, seek it out. You’ll enjoy it.
I love that show and am excited to watch this episode lol