Workout of the Day
A) Front Squat
B) Single Arm Dumbbell Row
Today’s squat intensity and loading is relative to how often you’ve hit the squats during this cycle. For new(er) members this may mean establishing a 3 RM for the first time, while for more experienced members it’s just taking an opportunity to load up the bar and get under something heavy.
The dumbbell rows are bench supported. Start with whatever side you consider “weaker” and match the heaviest 8 reps to that side.
6 DB Thrusters
6 DB No Push Up Devil’s Press
6 ea DB Walking Lunges
Choose a weight that you can complete all the movements in unbroken sets. For the walking lunges, the dumbbells can be held at the side suitcase style.
WHAT IS FIGHT GONE BAD?
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.
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
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!