FGB Practice Today

19
Sep

FGB Practice Today

Today we are offering two workouts, the main site WOD and Fight Gone Bad. There is only one week left until the FGB fundraiser/workout. If you have never done FGB, this is your opportunity to experience the WOD and/or work on your form.

For those of you not participating in FGB next Saturday, we'd still love for you to come and join the fun as a spectator. Start time is 9 AM at Harbor City CrossFit in Melbourne. I've printed out directions for those of you who want a copy.

We've got 11 people on our team now. It's going to be a blast!

REMINDER: WE ARE CLOSED TOMORROW. THE MAIN SITE REST DAY FALLS ON A SUNDAY…ENJOY!

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Wrokout of the Day
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

OR

Fight Gone Bad
Three 5-minute rounds. Spend one minute at each exercise per round:
– Wall Ball to 10' target (20#/14#)
– Sumo Deadlift High Pull (75#/55#)
– Box jump 20"
– Push Press (75#/55#)
– Row

4 Responses

  1. Diane Blais

    Last workout before the cruise, I gave it all I had this morning. I ONLY did the fight gone bad workout, unlike some crazy people, (like Rob, Danny, John and Kelly), who thought it said “and” instead of, “OR” did both workouts today, why to go guys!!!
    See you in a week.