13
Sep

Fight Gone BAD Sign UP

By: 321go Leave a Comment

Centerville CrossFit will be participating in FGB6 on THIS Saturday, September 17. This is more than just a Saturday workout; it is going to be an all day, fun-filled event. We want every member to make an effort to participate and help us raise money for a worthy cause.
In order to make the workout accessible to everyone, we will be participating in heats. Beginning at 11:00 am and then every 20 minutes thereafter, heats of 5 will tackle the FGB wod.
What is the Fight Gone Bad Workout?
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

 

  • Wall-ball: 20 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises.  One point is given for each rep, except on the rower where each calorie is one point.

At the completion of all heats, prizes will be awarded for: youngest participant, oldest participant, most money raised, top female score, and top male score.

We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com

Tuesday

“Fran”

21-15-9

thrusters (95/65)

pull ups

*** if you did CFT on Monday, do the following instead of Fran: 50 TGU (this is NOT for time, work on perfect form)

MWOD

Hip/Shoulder Mobility

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