Performance: Heavy Single Power Clean
Must be a crisp catch and above parallel in order to count.
Fitness: Pull to Knee + Hang Power Clean
Focus on finishing your entire second pull.
Post loads to comments.
5 Rounds of:
1:00 Single Under, Double Under, or Triple Under Practice
1:00 Hollow Rocks, Planks, or Sit-Ups
Post what you worked on to comments.
News and Notes
- Did you miss the deadline to register for Fight Gone Bad and are now bummed you're going to miss the fun? Bum no more! If we get 5 more people to sign up, we'll have a team. Email Info [at] CrossFitSouthBrooklyn.com ASAP to get on the wait list!
- Gina G. is looking for an awesome human to adopt her beloved cat Lyla Garrity. (Yes, she’s named after a Friday Night Lights character.) Lyla is a lover and a sassy lady. She’s 6 years old. She’s a real cats' cat. She purrs all the time and loves curling up next to you on the couch. Check out Miss Lyla's cat flyer and some additional pics here! You can also learn more on CFSBK Classifieds!
- Happy birthday, Andrew C.!
Fight Gone Bad Fundraising Tips
Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We've included some fundraising tips below to get you started, adapted from Convio. We've also included info below about Brooklyn Community Foundation (the organization for which we're raising money!).
Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.
Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.
Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!
Tip #4: Customize your emails. Make the email template yours! Include a personal story — why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)
Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.
Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!
Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.
Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!
Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.
Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)
Learn More about Brooklyn Community Foundation
Brooklyn Community Foundation is proud to partner with CrossFit South Brooklyn on the Fight Gone Bad for the third year running. CFSBK members have raised over $70,000 over the past two years for Brooklyn communities. Funds from last year’s competition went towards the Foundation’s Healthy Communities initiative to increase access to healthy food and open space in the neighborhoods of Brownsville, Red Hook, and Fort Greene through the support of the following organizations:
- Added Value in Red Hook for continuing to operate the new farm on NYCHA Red Hook West property and to provide ongoing education programming.
- Brownsville Partnership in Brownsville to facilitate walking groups, bike tours, and a youth operated farmers market. Young people from Brownsville were hired as Youth Health Ambassadors to help run the farmers market and to work with 8 local bodegas to provide affordable healthy food options to the community.
- Myrtle Avenue Revitalization Program to expand the Myrtle Eats Fresh Program by hiring Community Chefs (local residents who complete a basic culinary and nutrition workshop) to perform demos at local senior centers, farmers markets, and community centers; to continue healthy shopping tours for NYCHA residents and expand tour sites to include additional market near Farragut houses; to organize 2-3 skill workshops per season for gardeners at the Whitman and Ingersoll houses.
- Brooklyn Food Coalition in all three neighborhoods to organize Food Change training workshops in schools and Youth Food Town Halls in order to improve school food options.
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