September 17, 2011 admin

Fight Gone Bad

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

If you want to make donations to the 3 foundations benefiting from this event, please go HERE and search for CrossFit Reviver.

Today is our GRAND OPENING party.  We will have Fight Gone Bad going on from 9AM-Noon and a BBQ from Noon-???  Please come out to celebrate with us.  For more details on the day go to the EVENTS tab.

**We will NOT have normal class times today and there will be no Intro Class at 12:30PM**

**Please be aware that starting 9/12, the North side of the intersection at Crooks and Avon Industrial will be closed for roughly 2 weeks.  You MUST go North on Crooks and turn left onto Avon Industrial. Please give yourself a few extra minutes when leaving your house so you don’t show up late (we all know what that means 🙂 **

“All change is not growth, as all movement is not forward.” – Ellen Glasgow

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