Wednesday 9.13.23

Workout of the Day

METCON

At 0:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 2:00 mark

At 4:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 6:00 mark

At 8:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 10:00 mark

At 12:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 14:00 mark

At 16:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 18:00 mark

Notes
The shoulder presses in this workout should be unbroken and challenging. If you hit a wall within a set, transition to push presses to finish out the reps, do not rack the bar and rest. The Presses and Burpees should take you around :45-1:20 each round.
Try to go heavier than week 1 on your presses

ASSISTANCE

3 Progressive sets:
15e Single Arm DB Row (bench supported)
30 Supine Leg Raises + Hip Lifts

CrossFit Group Class Programming Template (WK3/8)

MEL-SIT (get it???)

Fight Gone Bad Team emails have been sent out!

Everyone registered for Fight Gone Bad should have received an email on Tuesday with their team info. Just in case, here is the general info below!

TEAM STUFF

Team Name

The first order of business is to decide on a team name. People often play off gym/CrossFit puns or current events/shows that can be used for a theme. Here are some examples from last year. Please have your captain make the final decision and send me the team name by Monday the 18th. Then we highly encourage getting some team outfits together for the big day! The sillier the better!!

Get to know each other!

The top person on your team list is your team captain, they will help get the conversation started and make sure the team is organizing logistics ahead of time. If you’re comfortable, I recommend you share social media accounts or when you all will be at the gym to meet your new teammates!

The event will happen on Saturday Oct 14th from roughly 9-11:30am. Friends and family are encouraged to come cheer you on! Teams will be assigned heat times and judging times close to the event.

FUNDRAISING STUFF

This year will be EASIER than ever to fundraise. No one needs to create any profiles or team pages, all you have to do is send donors to one link where people can select your name from a drop down menu to donate on your behalf. Simple!

I’m going to share the link with you below, but the BCHS will update this page shortly with everyone’s names as well as some updates to the copy and photo. They will also provide template emails you can send to friends and family to minimize your workload. We will send all that out once we receive it. Prizes will be awarded for top fundraisers!

Fight Gone Bad 2023 Fundraising link

Finally, if you’re able to provide any additional prizes for this event through your work/networks please let us know!

About the benefactor:

BCHS is committed to ending homelessness in Brooklyn. We provide safe and clean supportive housing each year for more than 1,000 formerly homeless and at-risk women, children, and men, and help them learn how to live productively and independently, with dignity and hope.

Since our founding in 1978 we have helped thousands in crisis achieve independence, and we are ready to help thousands more in the future—until the day that homelessness no longer exists, and until the day that our local communities are as socially rich, racially just, and economically vital as possible.

Thank you all, excited for this year!!!