Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and the average Joe differ by degree not kind. Our nation’s military, triathletes, firefighters, housewives (and students like you) have found their best fitness from the same regimen.

Come on by the weight room below SC1 and check us out. All you need are some gym clothes and a willingness to step outside your comfort zone and push yourself!

Thursday, September 22, 2011

"Fight Gone Bad"

Welcome back to another installment of "Frickin Friday"!! We like to make Friday's special, so make sure you show up and join in the fun!

"Fight Gone Bad"
CrossFit founder Greg Glassman was helping UFC fighter BJ Penn train for an upcoming match and came up with this workout. After it was over Coach Glassman asked him how it felt and while lying on the ground gasping for air, BJ replied "that felt like a fight gone bad."

Fight Gone Bad is now performed by CrossFitters worldwide to raise funds for Special Operations Warrior Foundation. The SOWF promises two things: if a soldier dies in battle they will pay the full tuition for the surviving children to go to college; if a soldier is injured in battle they will pay any costs needed to have their family at their side. If you would like to donate please click here.

The workout is done for reps, so make sure you count!
3 rounds:
- 1 minute of wall balls (20/14)
- 1 minute of sumo deadlift high-pulls (75/55)
- 1 minute of bench jumps
- 1 minute of DB push press (35/25)
- 1 minute of burpees
- 1 minute rest
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