Fight…Gone…BAD! 11/21/14

Ever since we moved into our new facility and got some rowers, I have been DYING to program this for you all. It’s a phenomenal test of your fitness, plain and simple.
Nothing complicated, nothing fancy, nothing high skill.
Just a measure of how deep into the suck can you go…
After one of the Open WODs a few years ago, Jay wrote this on the board: “If you can see straight, you can go faster.” Well, this is a WOD where that phrase rings true.
Today also marks a day where we are saying goodbye to one of our mainstays in the 5:30am class – Carly Flynn. I know that class will never be the same without you, but we are so excited to see you move on to bigger and better (and colder!) things. Hope you enjoy this last WOD with us – it’s got a few of your favorite movements in it!

May God Bless you and your family on this new journey!


When you make Regionals one year, don't forget where you started your CrossFit journey!!
When you make Regionals one year, don’t forget where you started your CrossFit journey!!


“Fight Gone Bad”

Three Rounds of:

1min Wall Balls (20/14 to 10/9′ target)

1min Sumo Deadlift High Pulls (75/55)

1min Box Jumps (24/20)

1min Push Press (75/55)

1min Row f/ Calories

Rest 1min

people working out in a group fitness class


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