Saturday – FIGHT GONE BAD III

Come out Saturday, September 27, 2008

One day, One Workout, 2 Great Causes: The Prostate Cancer Foundation and The Wounded Warrior Project

This is an open fund raising event, meaning anybody can come to this workout as long as they make a donation. Please arrive early enough to properly stretch and warm up before the event begins.

What is Fight Gone Bad?
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The workout takes 17 minutes to complete from start to finish.

The stations are:
1. Wall Ball, 10ft (Reps)
2. Sumo-Deadlift high pull (Reps)
3. Box Jump, 20in (Reps)
4. Push Press (Reps)
5. Row (Calories)

The different divisions (at CFC) are:
Class A: Standard/Elite Men = 75 lb Push Press and High Pull, 16lb Wall Ball and 20in Box
Class B: Modified Men and Standard/Elite Women = 55 lb Push Press and High Pull, 12lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb Push Press and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginners/Kids = 15lb Push Press and High Pull, 4lb Wall Ball and 12in Box

After the workout CrossFit Champions will be holding an open house, with food and drink, for all competitors, friends and family, spectators and visitors.

Please note: There will not be a Free Saturday Workout this Saturday.