Fight Gone Bad
In this workout you will 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. Complete 3 rounds total.
3 Rounds for Max Reps
Wallball (20/14#) 10/9 ft target. (Reps)
Sumo Deadlift High Pull (75/55#) (Reps)
Box Jump (18″) (Reps)
Push-press (75/55#) (Reps)
Row (Calories)
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.
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Our Gun Show and BarBelles events went down this past weekend an were a great time! Thanks everyone for showing up! It was nice to get guys and gals mixing it up in a setting outside of their normal classes. Aside from getting in some fun community WODs and eating some grub, we also were able to raise some money for a couple of local charities. We raised $200 for each organization! If you missed out check out the links and you, too, can order swag and support these guys!
Thanks again for coming out to Guys and Girls Nights at CFW. I truly can’t express how much I love this gym and the people in it. YOU ROCK!
Be sure and check out the pics: