CrossFit South Brooklyn

Established 2007

Saturday 10.5.24

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Workout of the Day

STRENGTH

2 (Squat) Snatches + 1 Overhead Squat

Notes
Take 15 minutes to work on the above complex. The snatches can be done as singles, resetting from the floor.

Start with light loads that allow you to focus on power, speed, coordination, accuracy, and balance. If all that’s consistent, then build in weight.

PARTNER METCON

60-40-20 Reps For Time of:
Alternating Dumbbell Snatches (50/35/20#)
Single Arm Dumbbell Thrusters
Calorie Row

Notes
Intent < 20 min

Partners accumulate the rep counts listed as a team for each movement before moving on to the next. Round 1 is 30 reps per person, per movement. Divide the work into small sets as desired.

Example:

Partner A 10 alternating snatches
Partner B 10 alternating snatches
x 3 sets = 30 each, 60 total

Partner A 5 SA DB Thrusters – L
Partner B 5 SA DB Thrusters – L

Partner A 5 SA DB Thrusters – R
Partner B 5 SA DB Thrusters – R
x 3 sets = 30 each partner (15 each arm!), 60 total reps as a team

And so on…
Once the round of 60 is complete, athletes complete 40 reps of everything (20 each partner), and then finish with the round of 20.

Scale the load of the DB today such that you can complete at least 10 snatches and 5 SA DB thrusters at a time.

If the 60 calorie row is tracking to take your team longer than 5 minutes, consider scaling the reps back slightly (54-36-18).

CrossFit Group Class Programming Template (WK5/8)


The power between Katie and Danny is UNBELIEVABLE.

FIGHT GONE BAD FUNDRAISING TIPS

Fight Gone Badders, below is a template message you can use in your FGB fundraising efforts. Our goal is to make it easy and quick for people to support you.
Most folks have 2-5+ people they’re close enough with where they can leverage their relationship to raise some funds. Mom, Dad, close friends, cool coworkers etc. Add a short personalized opener and then use the template email below. Plan on following up with these people 1-2 more times if needed. Also blast this out on your social media with the findraising link below and see if you can get any bites.
Bonus tip: Guess what?! it’s an amazing cause and YOU can also donate to yourself or a FGB team member. People are struggling out there and we can all chip in to support housing solutions for people deeply in need. Our goal is for everyone to raise at least $10 for this cause. (if not 10x that!)

TEMPLATE MESSAGE:

Hey {Person you know},

{short personalized sentence}

Every year, my gym, CrossFit South Brooklyn, hosts a fundraiser called “Fight Gone Bad.” Since 2009, we’ve raised over $400k for great causes. On October 19th, my team and I will dress as {insert theme} and tackle a brutal workout to support Brooklyn Community Housing and Services. Your support would mean the world to me! Feel free to come cheer us on—there are 12 teams competing, and it’s a blast to watch!

About the Cause
CFSBK believes housing is a human right. The funds raised will help Brooklyn Community Housing & Services provide safe housing for over 1,000 individuals each year. They empower people to live independently and with dignity.

If you can, please donate using the link below. It’s quick and easy! Just remember to put my name as the person receiving credit for this donation.

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