Fight Gone Bad Friday! Friday, September

Fight Gone Bad Friday! Friday, September

  • Today is the last day to order your new Life As Rx designed & produced ‘High Voltage’ shirt. This shirt is super high quality, and looks amazing. If you haven’t pre-ordered on the sign up sheet next to the whiteboard…what are you waiting for? Tuesday is the last day..and we will not be keeping a stock of these.

Who couldn’t love this face? And now that Stefan has joined the High Voltage ITP (Instructor Training Program), you’ll get that awesome ‘Cheetah’ energy in your classes. Also, when you see Stefan in the gym, be sure to ask him as many questions as you can about CrossFit. If you’re lucky, he might just show you his 1:30 Grace, or his 500# deadlift…or his sub 3 Fran…or his 300# clean & jerk…or his sub 6 minute mile…or….

Tuesday’s WOD:

All Levels:

A. Row 250m, score slowest time

B. For time:
4 rounds
Run 200 Meters
15 Chest to Bar Pull Ups (sub to regular pull ups)

rest 3 minutes, then

4 rounds for time
12 burpees
12 striders (jumping lunges, left makes 1, right makes 2, etc)

Level 1 CrossFit
Skill: Kipping Pull Ups
5 rounds for time:
run 200 meters
10 pull ups
10 burpees
10 striders
Our final Preparation Workout for next Saturday’s Fight Gone Bad 6 Event! There is still time to ‘Get In The Game’. So, if you haven’t set up your page on, get on it today.

You all know the movements for Fight Gone Bad well by now. Your work capacity has increased, and you’re as ready for 17 minutes of pain as anyone could be expected.

Our gym is in 38th place in the world, and has raised over $5,500 as of last night! You are all doing an incredible job!

Our big community event that this is leading up to, at Sony Studios, is next Saturday the 17th. The date is quickly approaching. It’s time to kick your fundraising into high gear.

This weekend, commit yourself to either emailing, posting to Facebook, or tweeting (?) a Twitter message (what?), to let your friends and family know how they can help you reach your goals. I know many of us have a hard time asking people for help, but the people WE are all trying to help have sacrificed for us. Remember, without their help you can’t make this happen, and it is YOUR help that helps Camp Patriot, The CrossFit Foundation, and The Special Operation Warrior’s Foundation. Your Help Is Needed!


This is one of the first CrossFit video’s I ever watched. I hope you all enjoy it half as much as I have!

Friday’s WOD:

“Tabata Fight Gone Bad”

6 Tabatas at Each Station, start anywhere you want. Challenge yourself one last time.

Score is, of course, total reps.

-Wall Ball

-Sumo Deadlift High Pull

-Box Jumps

-Push Press

-Row (cal)