Amanda

fund

With the Grand Opening, we are doing a fundraiser for the Crohn’s Colitis Foundation of America and we are doing a workout that Saturday morning June 25th from 10-2.

The workout will consist of 5 Exercises that will be chosen randomly the day of the workout and they will be performed for as many reps as possible for a minute each. You will go for 5 minutes, rest 1 minute and then go for an additional 5 minutes.

Fight Gone Bad

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What is a Fight Gone Bad?

It’s a CrossFit workout that is very similar to an MMA fight appropriately named by BJ Penn. You perform an exercise as many reps as possible in a minute and then move to a second exercises for a total of 5 exercises in 5 minutes. You take a 1 minute break and then do it again for a total of 3 rounds. The winner is the one with the highest number of reps at the end of the 3 rounds. The exercises are as follows...

Box Jumps (jump and extend hips on box)
Sumo Deadlift High Pull(pulling a bar from the ground to your chin)
Wall Balls (squatting with a medicine ball and throwing it to a target 8 to 10 feet)
Push press (pressing a bar from your shoulders to overhead)
Row(this will be done on an erg rower for calories)

The weight and height will be adjusted for age appropriate divisions and those incapable of doing the workout prescribed. You cannot win if you don’t do it prescribed!

Pre-Registration Form