65%x5x3

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Suggested Back Off Week

4-5 Rounds NFT of:
10 Toes to Bars
10 Hip Extensions
5 Forward Rolls

So goes the old saying, "The couple that lifts logs overhead on the beach, stays together"

Fight Gone Bad Team 6:
1. Ben W
2. Becca S
3. Jess F
4. Samir C
5. Sean B

Fight Gone Bad Team 7:
1. AJ
2. Ashley F
3. Ryan P
4. David M
5. Collette K

Fight Gone Bad Team 8:
1. Chris F
2. Brian Z
3. Katie M
4. Nick K
5. Joe W

This clears our all our current registered athletes for teams (except David).  Can we register at least 2 more full teams before FGB on September 25th??  If you're interested please register today!  We also still need at least 3 more athletes for the Fight Gone Belated team.

CFSBK Fight Gone Bad Registration and team page

Five rounds for total reps of:

135 pound Thruster, 15 seconds

Rest 45 Seconds

50 pound Weighted pull-up, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 seconds

Post total reps for all five rounds to comments.
compare to 4.13.08

WOD Demo

Handstand Practice!

Fight Gone Bad Team 4 is:
1. Dan R
2. David McG
3. Matt U
4. Bethany B
5. Robin R

Fight Gone Bad Team 5 is:
1. Charmel R
2. Chris A
3. Mindy S
4. Sameer P
5. Erica N

To see registered athletes, teams and info on FGB, click here.
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5 Things you can do to Double you Fight Gone Bad fund raising total

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe's CFT overview here.  To see how you rank, check out these strength standards.

Post all 9 lifts and your CrossFit Total to comments.
compare to 1.02.10

Due to the length this WOD takes to run, we have an augmented schedule today.  Please show up to one of these three times:

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11:00am
CrossFit Total 3: 11:00am-12:30pm

Kate B does a rowing interval

Team 3 for Fight Gone Bad is:
1. Shawn S
2. Scott L
3. Asta F
4. Brian S
5. Jessica B

Good luck, Team 3!!

29 men and only 14 women have signed up for Fight Gone Bad 5.  We need more ladies!! To see the full roster and teams announced so far, click here!

These 40lb Dumbbells are our oldest piece of equipment.  I acquired them my freshman year of college from a friend's brother who said they were too heavy to curl with.

Our next Fight Gone Bad team is:

Team 2:
Melissa L, Scott
J, Paul S, Noah A, Kate B

also, there has been a change to our first team due to a scheduling conflict.  Team 1 is now: Stefanee R, Dave Mak, Josh
M, Juliana A, Dan McC

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We'll be running an augmented Group Class schedule for tomorrow's CrossFit Total.  This benchmark takes a bit longer to run than a traditional WOD and we don't want to rush everyone.  Please show up at one of the following times for your Total.

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11am
CrossFit Total 3: 11am-12:30pm

What's the CrossFit Total? Watch This or Read This

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Learning the Skill of Barefoot Running Terra Plana

3 Sets of max rep Chin Ups.  Rest approximately 3 minutes between attempts.  If you can do more than 10 body weight chins, add weight.

Post reps and Rx to comments.

3 Rounds of :30 on, :30 off for each movement:
Dumbbell Power Cleans
Dumbbell Power Clean and Press
Dumbbell Clean Thruster

Post total reps per movement to comments.

Carrie M is a Bonafide Badass

The first team for Fight Gone Bad 5 is:
1. Stefanee R
2. Avi S
3. David Mak
4. Josh M
5. Juliana A

Each team must choose a captain, team name, team colors and what stations everyone will start at. Good luck, team 1!

Some CFSBK FGB Stats:
We've got 37 people signed up so far.  There are 25 men and 12 women registered.  As it stands we can make 7.4 teams. We still need more people to sign up so that we can round things out!  CFSBK has raised $4,295 already.
TURN ON, TUNE IN, SIGN UP!
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Want to find an article we've written? Check out the new CFSBK Training Articles Page located in the left column under the Information tab. Enjoy!