Friday Night Fights – *Date Change*

Join us on Friday, October 10 at 5:30 pm for FIGHT GONE BAD!!

Fight Gone Bad is a workout designed for MMA fighter BJ Penn. Greg Glassman says that Fight Gone Bad is “designed to match the metabolic demands of an organized MMA fight.”

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score is sum of total points.

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Grilling and good times to follow this beloved yet brutal CrossFit workout. Hope you can all make it!!! More information to follow.

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