WOD 9/17/11

"FIGHT GONE BAD"

3 Rounds -1m per round - Max. Reps per station -1m rest between rounds

WallBall (20/14)
Sumo DL High Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Row (Calories)

In this workout, you will complete as many reps at each station in 1 minute before moving onto the next. At the completion of all 5 stations, you will have a 1 minute rest. Score is total number of reps.

Yup, it's hard, but then again it's not called Fight Gone Good.....

If you are coming into do the workout and have not donated as per the FGB6 site and my list from them, you must donate some amount at the door. All proceeds will be forwarded to the FGB6 charities!

There will be no other workouts scheduled for today - no Oly lifting, WOD's or strength work will be taking place at CFC.

Kick off time is 10 AM with a briefing and the Rules of Engagement for the day!

It's Game Time!!

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WOD 9/16/11

SKILL

Push Press
5-5-5-3-3-3

METCON

"Dumb Fran"
21-15-9

DB Thrusters (35/25)
Pull Ups

P-CHAIN

DB Swings 4x10

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Fight Gone Bad 6 is taking place tomorrow at CFC at 10AM. If you haven't registered/donated, you can do so via the link on the left sidebar (which is convoluted and user unfriendly, so it takes a few minutes). Those who have registered are on the list for the workout on Saturday. If you wish to take part in the workout, you MUST donate something to the fund. We will have a donation jar set out for that purpose on the day of the event and will submit all funds to the FGB6 organization. The workout is completely scalable, so don't be skeered.

A sign up list will be posted at the gym for those of you who plan to come by to compete. If you are from outside CFC, shoot us an email and we will put you down so we have a headcount!

There will be no regular classes scheduled tomorrow. No Oly lifting, no strength training, no newbies or drop in's (unless they are doing FGB). Once the event is over, we will hang out and have some beverages and roast wieners!

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In regards to Fight Gone Bad 6, Jon Bik is taking part in a huge event to support adaptive athletes at Alamo CrossFit in Texas! This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home.

To help the FGB cause and the supporting charities, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

If you can, donate to the cause to help out some of our true living heroes and phenomenal athletes!

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We are in the last couple weeks prior to the CrossFit Endurance Trainer's Seminar. If you haven't registered and want to become a better coach/athlete with endurance based sports using CrossFit as a training tool, then the time is now to register. This is an awesome class and well worth every penny! Register via the link on the left sidebar.

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WOD 9/15/11

5 Rounds

10 Deadlifts (60% 1RM)
20 Push Ups
200m Run / 300m Row

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Fight Gone Bad 6 is taking place this coming weekend at CFC at 10AM on Saturday. If you haven't registered/donated, you can do so via the link on the left sidebar (which is convoluted and user unfriendly, so it takes a few minutes). Those who have registered are on the list for the workout on Saturday. If you wish to take part in the workout, you MUST donate something to the fund. We will have a donation jar set out for that purpose on the day of the event and will submit all funds to the FGB6 organization. The workout is completely scalable, so don't be skeered.

A sign up list will be posted at the gym for those of you who plan to come by to compete. If you are from outside CFC, shoot us an email and we will put you down so we have a headcount!

---

In regards to Fight Gone Bad 6, Jon Bik is taking part in a huge event to support adaptive athletes at Alamo CrossFit in Texas! This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home.

To help the FGB cause and the supporting charities, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

If you can, donate to the cause to help out some of our true living heroes and phenomenal athletes!

---

We are in the last couple weeks prior to the CrossFit Endurance Trainer's Seminar. If you haven't registered and want to become a better coach/athlete with endurance based sports using CrossFit as a training tool, then the time is now to register. This is an awesome class and well worth every penny! Register via the link on the left sidebar.

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Ian managed to wash his iPhone, so if you need to get in touch with him, please contact Allison instead.

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WOD 9/14/11

SKILL

Overhead Squat
5-5-5-3-3-3

METCON

21-15-9
Knees to Elbows
DB Power Clean & Jerk (35/25)
Double Unders

P-CHAIN

Back Extensions 4x12

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Fight Gone Bad 6 is taking place this coming weekend at CFC at 10AM on Saturday. If you haven't registered/donated, you can do so via the link on the left sidebar (which is convoluted and user unfriendly, so it takes a few minutes). Those who have registered are on the list for the workout on Saturday. If you wish to take part in the workout, you MUST donate something to the fund. We will have a donation jar set out for that purpose on the day of the event and will submit all funds to the FGB6 organization. The workout is completely scalable, so don't be skeered.

A sign up list will be posted at the gym for those of you who plan to come by to compete. If you are from outside CFC, shoot us an email and we will put you down so we have a headcount!

---

In regards to Fight Gone Bad 6, Jon Bik is taking part in a huge event to support adaptive athletes at Alamo CrossFit in Texas! This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home.

To help the FGB cause and the supporting charities, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

If you can, donate to the cause to help out some of our true living heroes and phenomenal athletes!

---

We are in the last couple weeks prior to the CrossFit Endurance Trainer's Seminar. If you haven't registered and want to become a better coach/athlete with endurance based sports using CrossFit as a training tool, then the time is now to register. This is an awesome class and well worth every penny! Register via the link on the left sidebar.

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WOD 9/13/11

4 Rounds - 2m Rest between Rounds

25 Swings (55/35)
50m Sled Push (90/60)
25 Squats
50m Sled Push

Set up a few lines behind the sleds. One person will go through the entire sequence above and then run the sled back at which time the next person in line will start. This will make a continually moving line with a couple of minutes rest between each round for everyone.

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ESPN2 is airing the CrossFit Games 2011 starting at 830 EST on Wednesday. There will be 3 weeks worth of several consecutive nightly 30m segments covering the games, each on subsequent Wednesday nights. Set the TIVO and if you haven't seen them before, this is a must!

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 Fight Gone Bad 6 is taking place this coming weekend at CFC at 10AM on Saturday. If you haven't registered/donated, you can do so via the link on the left sidebar (which is convoluted and user unfriendly, so it takes a few minutes). Those who have registered are on the list for the workout on Saturday. If you wish to take part in the workout, you MUST donate something to the fund. We will have a donation jar set out for that purpose on the day of the event and will submit all funds to the FGB6 organization. The workout is completely scalable, so don't be skeered.

A sign up list will be posted at the gym for those of you who plan to come by to compete. If you are from outside CFC, shoot us an email and we will put you down so we have a headcount!

---

In regards to Fight Gone Bad 6, Jon Bik is taking part in a huge event to support adaptive athletes at Alamo CrossFit in Texas! This year for Fight Gone Bad 6, Jon will be part of an Adaptive Athletes Team of soldiers and other CrossFit athletes who have sustained similar injuries, yet fail to let that hinder them in life and athletics. Alamo CrossFit will be putting on the event and Jon will be there as part of that team. In that vein, Jon is working hard for donations to help his fellow adaptive athletes and those soldiers coming home.

To help the FGB cause and the supporting charities, Jon has his own FGB6 Donation page for his efforts that will take place on September 17th at Alamo CrossFit with his team of phenomenal athletes. A letter of donation with the tax ID# can be found HERE.

If you can, donate to the cause to help out some of our true living heroes and phenomenal athletes!

---

We are in the last couple weeks prior to the CrossFit Endurance Trainer's Seminar. If you haven't registered and want to become a better coach/athlete with endurance based sports using CrossFit as a training tool, then the time is now to register. This is an awesome class and well worth every penny! Register via the link on the left sidebar.

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It's back!

My beloved, well worn and nasty weight belt has returned after it's summer vacation to far corners of the globe! I'm so happy I could cry....

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