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Fight Gone Bad. On a hot Saturday morning no less. This is one of our favorite workouts at CFSF, the epitome of "embrace the suck". Loved every minute of it. Thanks CFHQ!

'Fight Gone Bad'

3 five-minute rounds:

Wall ball shots, 20/16
Sumo deadlift high-pull, 75/45
Box jump, 20" box
Push-press, 75/45
Row (Calories)

One minute each station. One minute rest between rounds. Reps are counted as points, calories on the row.

Todd McK- 237
Tammy- 263
Kathryn- 258
Delaina- 217
Russell- 287
Richard- 389
Liz- 200
Trey- 321, GO!
Patricia, 355
Casey- 280
Byron- 227
Lindsey- 224
Joshua- 210
Mitch- 254
Abby- 271
T- 250

Super great session everybody! This was a monster workout and we had some monster performances with really good point totals. 300 is the goal, and a few people smashed it.

If this was your first FGB, congratulations. You made it through one of the toughest CrossFit workouts around. The strategy varies, most just try to keep moving. Go out too fast and you're blown. Pace is key.

Quincy, Ivy, Jessica, Stacie- good job. We call that a "skirmish", and you all did great.

Todd McK, we have discussed this among the instructors and everyone agrees- you are no longer a puppy. Outstanding efforts, a terrific 'no quit' attitude, coachability, and a willingness to do more are what led you to this accomplishment. Thanks.

Exercise order is also a big factor. Each FGB I have started at different stations and the order I went in this time was by far- the worst. Push press to Sumo, Box jump to WBS, then Row. Not a wise decision. 38 points off the last FGB.

Is there a perfect order- a perfect strategy? Or will FGB just kick our asses to different degrees each time?

What I like most about FGB is that we always show up. The 1:1 ratio of athlete to scorekeeper means we have good numbers, which always makes things interesting. Thanks for coming out and helping.

Coach Glassman: "Is that anything like a fight?"
BJ Penn: "It's a Fight Gone Bad!"

Thanks for the super strong efforts and fuel. You are all awesome, and CFSF appreciates every single one of you! Thanks for another great day .

CrossFit is exciting!
CFSF