Wednesday, September 23, 2009

Fight Gone Bad IV. Today is the Day!

We are excited to join forces with our neighbor CrossFit Queens and take on the Fight Gone Bad workout for an amazing cause! We have about 40 athletes participating and have raised almost $3,000. Proceeds benefit the Prostate Cancer Foundation & The Wounded Warrior Project. It’s going to be a lot of fun and a great opportunity to workout with the fellow CrossFitters.

Please try to arrive as early as possible. Doors open at 6pm for registration, warm up and schedule of events for the evening. The 1st heat will begin at 7pm.

The Rules for Fight Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)