Dont Forget Brandon and Lindsay will be out of town Sept 7th-18th all of your class times will remain the same. Coach Deena, Shane, and Z will be covering the classes so you are in great hands. That being said please be sure to get your payments in before the 5th so all of the gym bills are paid and we have lights in the Gym. Jk but seriously please be on time this month. I appriciate every one of our members and I will miss you guys while I am soaking up the Missouri Humidity. It will be hot but I have not seen my inlaws in 2 years so I am overdue or will be dis owned as a son in law!! Thanks guys
Now for the fun stuff and I have one thing to say..... Fight gone bad this one is a crossfit classic and one heck of a bench mark.
Warm Up
Stretch and roll!!!
3 pos snatch practice
FGB movement tutorial/practice
WOD
The workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
1.Wall-ball, 10 ft target (Reps)
2.Sumo deadlift high-pull 75/55 (Reps)
3.Box jump 20in (Reps)
4.Push-press 75/55 (Reps)
5.Row (Calories
******Also CrossFit Modesto is hosting FGB6 on saturday Sept 17th I think we need a team to go down and throw down. Lindsay and I will be gone so who wants to take charge. Go to their website for more details.
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