“Fight Gone Bad”
Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboard, please let one of the coaches know ahead of time so we can communicate with your judge. Remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.
Add up your points and post them to comments.
TODAY: Fight Gone Bad 2019
Today’s the day! To see details about the movement standards and flow of the day, please refer to yesterday’s post. 608 will be available for warm-ups all day.
ALL CLASSES ARE CANCELLED TODAY, but we will be offering Open Gym from 12:30pm to 3pm in 608.
Friends, family, and well-wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw.
8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
CFSBK has raised just under $19,000 for the Sunrise Movement, putting us within striking distance of our $20,000 goal. Check out our CrowdRise page to see who our top teams and individuals are headed into the big day. The race is still tight, and there are great prizes for the top fundraisers. All final numbers will be pulled from CrowdRise at 1:30pm. If you can, send one more email!
Thanks to Our Sponsors
Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Threes Brewing Company, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee, Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Herondale Farm.
Good luck today, everyone! Let us know how it went in the comments!