THE EAST COAST GAMBIT

JUNE 15, 2019

THE EAST COAST GAMBIT
AT CROSSFIT SOUTH BROOKLYN

The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions (more info below on standards). All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day! Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division. See our sponsors below.

EVENTS

WORKOUT 1

"BAR HOPPER"

For Time:
Buy In: 100 Double-Unders

Then,

6-9-12-9-6
Power Snatches 95/65
Lateral Bar-Over Burpees

Scaled version substitutes Single-Unders, and competitors may step over the bar for Burpees. See video below for more info and full movement standards.

WORKOUT 2

"CLEAN FAST, CLEAN HEAVY"

In 10 Minutes:

15 Cleans 135/85 (95/55)
12 Cleans 165/105 (115/75)
9 Cleans 185/125 (135/95)
6 Cleans 205/145 (155/115)
3 Cleans 225/155 (185/125)
1RM Clean in the remaining time

Scaled weights in parenthesis. See video below for more info and full movement standards.

WORKOUTS 3A&B

"GOWANUS ROWING TEAM"

On a 15 Minute Running Clock:

Buy In: 1000/800m Row

Then,

AMRAP in remaining time of:
6e Single-Arm Dumbbell Thruster 50/35 (35/20)
9 Toes-to-Bars
6 Box Jumps 30/24 (24/20)
3 Bar Muscle-Ups

Workout 3 has 2 scores—one for the time to complete the row, and one for the AMRAP portion—and will be scored as 2 separate events. Scaled weights in parenthesis. Scaled version substitutes Hanging Knee Raises and Chest-to-Bar Pull-Ups. See video below for more info and full movement standards.

ABOUT US

We’ve been in the game since 2007 and in that time have been a pillar of safe, fun, and inclusive fitness. Riding the energy and professionalism that CFSBK owner David Osorio had (up until this year) been putting in as the Director of the Northeast Regionals, you can expect the East Coast Gambit to exceed your expectations.

CrossFit South Brooklyn boasts over 12,000 square feet of space and is centrally located in the Gowanus section of Brooklyn. We’re easily accessible from the Atlantic/Pacific subway station, the Union Street stop on the R/N line, LIRR’s Atlantic Terminal, and a few minutes
from the BQE.

JUNE 15, 2019