FGB

Fight Gone Bad. Once feared, now loved- has become a CFSF favorite that everyone comes out for. The 1:1 ratio keeps things smooth. Thanks for all your help, and thanks CFHQ!

Fight Gone Bad
3 Five-minute rounds; 1:00 minute each station on a running clock.
1:00 rest between rounds.

Wall ball shots, 20/16
Sumo deadlift high pull, 75/55
Box jumps, 20" box
Push press, 75/55
Row (calories)

Paul- Rx  291
Eric- Rx  295
Dustin- Rx  241
Todd McK- 55  228
Paige- Rx  126
Candice- Rx  220
Casey- Rx  307
Tammy- Rx  268
JJ- Rx  245
Russell- Rx  298
Juan- 55  235
Mary- Rx  153
Carrie- Rx  183
Emilee- Rx  166
Richard- Rx  358
Teresa- Rx  233
Todd- Rx  259
Holley- 45  181
Caitlin- Rx  193
Tommy- Rx  193
Alan- Rx 188

Skirmish
3 Three-minute rounds; 1:00 minute rest between rounds.

Caroline- 132
Cayden- 180

Great job everyone! 300 points has been a CFSF target when we first saw FGB in 2008. We had a few guys get really close, one guy made it, and one guy smashed it! Outstanding total Richard Turner! You are a beast. Congratulations Casey, at 307. Russell, Eric, and Paul- super close. The only reconciliation would be to get 300 next time.

Great workout CFSF Ladies... There were a few of you that were really concerned about this one. No worries, you did great and excellent job going Rx'd! Tammy, Teresa, and Candice, 200 is the girls goal- *ding* monster efforts at 268, 233, and 230. Mighty Atom, excellent work- you were so very close! Next time, right?

For the uninitiated, you have gone through a CrossFit rite of passage and completed one of the toughest workouts we do. Thanks for your hard work. Be pleased, not satisfied.

CFSF says good bye to a couple of super strong magnets. Richard, and Abby. I hope CrossFit Thelo can hold you two, Richard says you're going to stagger so maybe it'll be safe for them. Your fuel will be missed, and thank you both very much for all you that you've contributed to CFSF over the years you've trained with us.

www.trackmypr.com

Friday is the last training day of the month, and the last chance to train until Tuesday, September 2. We will stay on schedule with Day 2. Enjoy the break, use it to give your body some time to recover completely. Come back fresh, ready to roll strong.

Again, great job everyone. Thanks for all those efforts, and fuel.

After running him through FGB for the first time, Coach asks BJ Penn, who is lying in a pool of sweat, squirming around trying to catch his breath, "Is that anything like a fight?" BJ Penn responds, "It's a FIGHT GONE BAD!" and FGB is born.

We're fit. You're unfit.
CFSF