3 Rounds For Total Reps of:
1:00 Wall Ball Shots
1:00 Alternating Dumbbell Snatch
1:00 Box Jump Overs
1:00 Shoulder to Overhead
1:00 Row, calories
1:00 Rest
Notes
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).
Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target
DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB
Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)
Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell
2 Rowing Machines per team
CrossFit Group Class Programming Template (WK7/8)
Today is the day! As of posting, we’ve raised over $27,900 for Brooklyn Community Housing and Services. What an incredible feat! Thank you so much to everyone who raised money for this event. Fundraising will continue until the start of the final heat at 11:05am at which point we’ll lock in leaderboard for our top fundraiser prizes. All the information you need is below, we can’t wait to see all your best costumes!
Fight Gone Bad 2024 Fundraising link
Event Schedule
Everyone’s heat and judging assignments have been published and can be found on the FGB 2024 Scoreboard. Everyone’s assignments are staggered enough so that you have time to warm-up or cool down between your judging and workout assignments. Doors will open at 8am and the awards ceremony and group picture will take place shortly after the final heat around 11:30. The whole event will be roughly two and a half hours so please hang around to cheer, judge and participate in the group picture at the end!
Prizes & Sponsors
Fundraisers
1st Place
RAD Trainer & Runner ($290 value)
Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
90-Minute Rolfing Session with Miriam Levin ($250 value)
Masala Mama Product
Neurotoxin Treatment courtesy Tribeca Med Spa ($500 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)
Cafe Grumpy Product ($30 value)
2nd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
VI Chemical Peel courtesy Tribeca Med Spa ($400 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)
Cafe Grumpy Product ($30 value)
Superfine Gift Card ($50 Value)
3rd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
CFSBK Socks (PRICELESS)
Cafe Grumpy Product ($30 value)
Superfine Gift Card ($50 Value)
4th, 5th & 6th Places
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
Cafe Grumpy Product ($30 value)
**4th Place Will Also Receive: Superfine Gift Card ($50 Value)
Women’s & Men’s Top 3 Rx’d Scores
1st Place
RAD Trainer ($150 value)
Skinceuticals Sunscreen OR Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
Shake Shack Gift Card ($50 value)
Cafe Grumpy Product
2nd Place
RAD Trainer ($150 value)
Shake Shack Gift Card ($50 value)
Fitaid Beanie
Cafe Grumpy Product
3rd Place
RAD Trainer ($150 value)
Threes Brewing Gift Card ($50 value)
Cafe Grumpy Product
Megababe Anti-Chafing Stick via Steph Arabagian ($15 value)
Cafe Grumpy Product ($30 value)
Best Dressed Teams
1st Place
10 class CFSBK Punch cards ($250 value) + Fit Aid
2nd & 3rd Place
CFSBK Hat and Shirt of your choice (PRICELESS) + Fit Aid
Tattoo Raffle
Maybe you’ve shared a platform with Stephen Lim during Strength Cycle, he’s checked you in at the front desk or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!
This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:
How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.
Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.
is there open gym tomorrow? 🤔