24 November 2014

Saturday was one of the best days of my life. For real.
Just want to say thanks to those of you who I missed out on thanking on Saturday: Jen and Julie for doing the coffee station. Kasey, Chelsea and Michelle who were ready to judge on a moment’s notice (and anyone else that did that I missed, thank you!). Steven Stowell for inspecting the leak in the bathroom only to realize that someone spilled their water. And of course my mom for helping with t-shirts, lunch pick-up and the wonderful cookies!
I can’t wait for the 2015 PR Challenge… I wonder what it’ll be… J
JACKIE T-shirts! We have less than 6 extras! These t-shirts are limited edition, no more will be printed…maybe ever.

And now on to this week. So, now that Jackie is over, we’re going to take a week to decompress and have a little fun with programming. So, each day this week, we’ll do a variation of the classic CrossFit workout Fight Gone Bad. Monday will be the traditional version. Tuesday, Wednesday, and Friday will be the same style workout but with completely different movements. Your job is to guess what the movements will be for the following day. So, between now and Monday night at 9pm, you need to comment below on what you think we’ll have Tuesday.

If someone guesses the EXACT 5 movements for a certain day, they will have a special prize waiting for them at the box!

24 November 2014
Fight Gone Bad
3 Rounds
1 minute wall balls (20/14)
1 minute SDHP (75/55)
1 minute Box Jump (20/20)
1 minute Push Press (75/55)
1 minute Calorie Row
1 minute rest

Fight Gone Bad Strategy:

Play to your strengths.
If sprinting for 60 seconds on the rower sounds like the worst idea of the century for you like it does for me, then maybe that’s not where you’ll go all out. If you feel like cranking out the wall balls for 60 seconds straight is a non-issue for you, then shoot for high reps there.

The SDHP will not be as easy as you think.
During your first round, it will be. You’ll think, “ah, that’s so light, I got this all day!” But come round 2 and 3 this may feel like you’re pulling 150 pounds instead of 75! So, think about that as you try to crank out 30+ wall balls in one minute.

Check your EGO at the door today.
Playing the tough guy and going ALL in for round 1 will mean you’ll suffer terribly in rounds 2 and 3.

13 comments (Add your own)

1. Shannon wrote:
Burpees, push ups, pull-ups, lunges, abmat sit ups

Mon, November 24, 2014 @ 7:57 AM

2. Mark wrote:
Squats (weighted)



Mon, November 24, 2014 @ 9:43 AM

3. Amy wrote:
First off, you can't have two guesses Mark! LOL

Squat Clean
Strict Press
Abmat Sit Ups

Mon, November 24, 2014 @ 10:54 AM

4. Jean wrote:
Kb swing
Sit up
Kb snatch
Goblet squat

Mon, November 24, 2014 @ 11:42 AM

5. Julie wrote:
Jumping Lunges

Amy S...I went with my gut feeling...I almost put running in there :)

Mon, November 24, 2014 @ 1:06 PM

6. Shelly wrote:
Double unders
Ab mat sit-ups
Front squats

Mon, November 24, 2014 @ 2:10 PM

7. Kelsey wrote:
double unders
back squats
air squats

Mon, November 24, 2014 @ 3:22 PM

8. Kasey wrote:
What about deadlifts?

Mon, November 24, 2014 @ 5:08 PM

9. Steph wrote:
Pull Ups
Ab-Mat sit ups
Double Unders

Mon, November 24, 2014 @ 6:16 PM

10. mike wrote:
I really like Jeans FGB that she came up with!

Mon, November 24, 2014 @ 6:59 PM

11. Chelsea wrote:
Burpees sit-ups cleans KB swings pull-ups

Mon, November 24, 2014 @ 8:08 PM

12. Payal wrote:
KB swings

Mon, November 24, 2014 @ 8:26 PM

13. Amy wrote:
Julie I'm putting running everyday till it happens!!! ;)

Mon, November 24, 2014 @ 8:27 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am

Map - Location

Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am