21 October 2016

FRIDAY 161021

“Fight Got Real”

One Minute At Each Station – No Rest Between Stations:

Assault Bike (60 RPM / 50 RPM)
Slam Ball (20lb. / 14lb. Maximum Repetitions)
Dumbbell Thruster (35lb. / 25lb. Maximum Repetitions)
Kettlebell Sumo Deadlift High Pull (73lb. / 53lb.)
Concept2 Row (Maximum Calories)

Note: Today’s session operates in the classic “Fight Gone Bad” format. Each athlete will have one minute to achieve maximum repetitions at each station. The exception is the Assault Bike, which is a “grind” station, and requires men to hold 60RPM and women 50RPM for the entire minute, equating an automatic 60 and 50 points respectively. Athletes will rotate through todays session for three rounds.


Tom – This guys is AMAZING!


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)


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