September 12, 2011


September 12, 2011

It's Almost Time!

Fight Gone Bad is this weekend! THANK YOU, everyone, who is raising money and/or is participating in FGB. Rob and I greatly appreciate your involvement and support.

Here are some announcements:

Fund Raisers
Now is the time to hit your friends and family up one last time for a donation. Last year, we raised $5942. We are currently at $1930.

FGB for Kids
We've added a kid's FGB heat right after the regular heats. So, if you've got any kiddos with you that want to try it out, Kristi will be on hand to demonstrate and movements and we will put them through a scaled WOD.

DJ to the Rescue
Our DJ had an emergency and had to back out. So, DJ and Dance Productions swooped in and volunteered their time and services! Check out their website and remember them when you need a DJ or dance lessons –

After Party
Bonos, beer, music, CrossFitters…need I say more? Invite spectators to watch you throw down and then stick around to mix and mingle. Bring a lawn chair.

**If you plan on bringing kids, post to comments. We can get a bounce house!
***If you want to donate to the cause, go to the following link, search by team and choose a team member to donate to. Everyone who has raised $150 has already earned a shirt. So, donate to someone who needs help getting to that threshold –

It all kicks off at 10 AM. (There will be no classes that day) See you there!

Rizza's future is so bright…

Workout of the Day:

5 rounds for time –
5 handstand pushups
15 KB swings 55/35
20 box jumps – 20"

Rest, then FGB prep (untimed):

2 rounds of –

15 wall balls, unbroken reps with perfect form
15 sumo deadlift high pull, unbroken reps with perfect form

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