Workout of the Day
FLOATER STRENGTH
A. Front Squat, 6 x 2 @ 80% – 85% / RPE 7-8
B. Deadlift, 5 x 3 @ RPE 7-8
C. Split Jerk, 4 x 3 @ 70-75% or RPE 6-7
D. Tempo Matador Dips, 4 x 6-10 @ 30×1
Notes
Tomorrow we have power snatches, running, and power clean and jerks!
You may superset your main lift with another DB/KB or bodyweight movement.
Dips: If 10 reps at bodyweight on the tempo is no issue, add load. If needed, use a band or foot assistance that allows for at least 6 reps at a time, again maintaining tempo.
PARTNER METCON
10 Rounds for time (5ea):
9 Strict Toes to Bars
9 Sandbag Squats
Notes
Alternate complete rounds with your partner until each person has performed 5 rounds for a total of 10 as a team.
TTB: Control your tempo on the descent and keep your elbows and knees as straight as you can. Modify by bending the knees, moving through less ROM, or performing incline TTB.
SB: Choose a heavy bag you can complete 9 unbroken reps with!
CrossFit Group Class Programming Template (WK5/8)
Diapers & Dumbbells post workout
122 CFSBKers Signed up for Fight Gone Bad! Team emails sent
Ya’ll showed up big time for registering for this event and we can’t wait to see the community in full force on 11/1! Last night team emails were sent out with all the info you need. In case you missed here here are the
You can see all the teams here!
TEAM STUFF
The first order of business is to decide on a team name and costumes. People often play off of gym/CrossFit puns or current events/shows. Here are examples from 2023 and 2024. When you’ve got a team name, please reply to this email so we can make it official! We recommend getting a team email thread going. I’ve “volunteered” a captain (highlighted yellow) for each team who will be the point person for making the final call on team decisions. Please have your team name by the end of this week!
FUNDRAISING
While some folks knock it out of the park, our goal is for every person who signs up to raise or donate at least $25 and contribute to the spirit of Fight Gone Bad. To raise money, all you have to do is share the fundraising link with friends and family. It will ask them to write your name in so you can receive credit for their donation. To make things easier, we’ve included template emails that you can personalize and paste which can be found on the Fight Gone Bad page below.
Side note, we’re looking for more prize sponsors so if you or someone you know has a service, business etc that could donate a prize for FGB please let us know!