110816 – Tuesday

We Need YOU!!!!

Fight Gone Bad Fever is spreading over the gym! But…we need your help to make this an awesome event.


Here’s what you need to do:


1. Go to www.fgb6.org – register AND join Team CrossFit High Voltage (you can click the image above to go directly there!)


Raise $150 for a special FGB t-shirt
Raise $500 for a special FGB hoodie

The Why: All proceeds of this event will benefit the Special Operations Warriors Foundation, and the CrossFit Kids Foundation.
The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations.

2. Sign up at the gym by Friday, September 9 on the Fight Gone Bad 6 sheet to get a spot in the Big Event.
– We’ve set a gym goal of 100 Volts & Vixens to participate. Your participation and energy IS NEEDED!

3. Train hard. We’re 5 weeks out, and we’ll be doing a Fight Gone Bad –style workout every week leading up to the event. Mark your calendars for Saturday, September 17!

Tuesday’s WOD’s:

All Levels CrossFit

A. Overhead Squat Skill Work

Build up to bodyweight, and if form is solid and consistent, attempt the ’15 rep bodyweight OHS’ challenge.

B. Triple Tabata, for max reps.

-KB Swings (choose your own #)

-Box Jumps (Try your Fight Gone Bad height or more: 20/16″)

-Push Press (75/55#)
Level 1 CrossFit

Skill: Push Press/box jump technique

WOD:

Triple Tabata

-KB Swing

-Box Jump

-Push Press