Friday, December 9th, 2016

Bright Spot Friday!

This week we had tons of back squat PR’s as we finished our back squat cycle on Monday. While everyone deserves recognition for their effort, there is one person we want to highlight specifically- Wendy M. Wendy squatted 115# pounds on Monday, which is more than a 60# PR for her from the beginning of this cycle. Wendy has been a member here for about 6 months now and her dedication and positive attitude are contagious. Next time you see Wendy, or any of the people on the PR board below, congratulate them on their new PR!

pr-board

Help us save our bumpers!

…Today and every day! Today’s WOD contains push press and sumo deadlift high pull at a light weight. Please lower the weight down to the ground – NEVER drop a bar with 10s or 15s from your shoulders or overhead!

bumper

Some sad bumpers who fell victim to bar dropping. RIP…

WOD

Fight Gone Bad

1 Minute at each station for 3 Rounds …

Wall Ball

Sumo Deadlift high Pull

Box Jump

Push Press

Row

*1 Minute Rest following each Round*

Fitness: 45/35 (14/10)

RX: 75/55 (20/14)

Coaching tip: Fight Gone Bad is a CrossFit benchmark WOD designed to simulate the intensity of a mixed martial arts fight. This workout tests mental toughness as much as it does your endurance. The workout is scored as total repetitions so try with each movement try to plan accordingly and hit around the same number of reps per minute across all 3 rounds. In other words, don’t blow it out of the water your first round- keep a steady and consistent pace throughout.

**No one should be dropping the weights today!**

A shot of the gym the last time we hit FGB! Rowers, boxes, and bars ready!

WOD

What Are You Waiting For?