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Fight Gone Bad 5

Fight Gone Bad is nearing! Now is the time to sign up for team CrossFit and Fearless for this year’s event. All members are welcome to join the team, and raise money for the Livestrong Foundation and Wounded Warrior Project. There will be three FGB rounds to try out the workout before the big event : August 31st at 6:30 pm, September 11th, at 9:30 am and September 15th at 6:00.
Fight Gone Bad 5 will start at 8:00am at Westlake High School on the practice field.

This is open to non-members as well. So if you know anyone who would be interested tell them to send Jaz an e-mail at (JavaScript must be enabled to view this email address) to join the team. The requirement to participate is to raise $50 in donations for FGB (or $150 to get the t-shirt). Also (not required) attending one of the FGB trial workouts, especially if you have never completed the fight gone bad workout before.

To register for team CrossFit and Fearless please click here now.

Fight Gone Bad Raffle Tickets for Sale
Businesses have donated some great prizes to be raffled off to raise money for Fight Gone Bad. Any and everyone is welcoming to sell the raffle tickets! To participate talk to Jaz at the box, and Dicey at the Krav Maga office.

The raffle tickets will available to buy for the low price of 2 tickets for $5 !! The funds will go (to a specific individual or the team as a whole) to raise donation money to send these atheletes to FGB. Prizes so far include:

· 1 year CrossFit membership (only to non-members who purchase a raffle ticket, or new members that signed their contract during the raffle)

· 1 year Krav Maga membership (only to non-members who purchase a raffle ticket, or new members that signed their contract during the raffle)

· Gift Cards to Sports Academy, Zenn, Snap Kitchen. We have donations from Lululemon, clifbar and and a one hour massage from our very own Michelle Hittner with more prizes to come!

If you choose to sell raffle tickets you will also have the chance of winning prizes for yourself as well! Stay Tuned!!

LASTLY

We need volunteers that are not participating in the Fight Gone Bad workout to help behind the scenes! We need people that would be willing to help with parking, directing, counting, etc... please contact (JavaScript must be enabled to view this email address) if you will be able to donate your time that day!

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Fight Gone Bad 2010

Fight Gone Bad Time to Register: Saturday, September 25th, 2010.

Now is the time to register!

Click here to register. Remember to select team CrossFit and Fearless when registering. Each participant must raise (or donate themselves) $50 by September 21st to participate.

About FGB:

click "Fight Gone bad

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9/2/10 12pm class w/ jaz

AMRAP 15 Mins

500 M. ROW
12 Hangcleans 95/65
25 MB Toss Situps 16/12

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6:00AM Thursday with Ryan

30 reps for time of:

Deadlift (135#/95#)
HSPU
Wall Ball (20#/14#)
Pull-up
Box Jump
Strict Press (75#/45#)
Row (30 calories)

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6:00AM Wednesday with Ryan

AMRAP 15:

21 Double Unders
7 Back Squats
Door-to-door Bear Crawl

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8/31/10 12pm class w/ jaz

21-28-15-12-9-6-3
Push Jerk 75/55
DU
KTE

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CrossFit w/ Kara Tuesday 8/31/10 @ 6am & 6:30pm

Run 400m
21-18-15-12-9-6-3
Sumo deadlift high-pull, (75/55)
Push jerk, (75/55)
Run 400m

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Benchmark Monday: 300

25 pullups
50 deadlifts (135/95)
50 push ups
50 box jumps
50 floor wipers (1 rep is when FEET COME UP TO BOTH SIDES) (135/95)
50 Single arm Kettle Bell clean and press (total) (16/12 kg)
25 pull-ups

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8/30/10 300 Benchmark Workout

25 pullups
50 deadlifts
50 push ups
50 box jumps
50 floor wipers
50 kb clean and press
25 pull ups

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We Can Do It

Ladies.... Lets show those boys how FIGHT GONE BAD is done!!!!!!! Sign up today fgb5.org

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8/28/10 9:30/10:30

50 wall balls
40 sit ups
30 kb swings alternating arms
20 burpees
fence and back
20 burpees
30 kb swings alternating arms
40 sit ups
50 wall balls

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12Pm w Jaz

50 Thrusters
Mile Run Forward/Backward

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6:00AM Thursday with Ryan

For time:

Complete 1 burpee, then 1 burpee 2 deadlifts, then 1 burpee 2 deadlifts 3 hang cleans...until you have completed the 400m run.

1 Burpee
2 Deadlifts
3 Hang Cleans
4 Front Squats
5 Push Press
6 Box Jumps
7 Pull-ups
8 Push-ups
9 Sit-ups
10 Air Squats
11 KB Swings (20kg/16kg)
400m run

Barbell weights are 95#/65#

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6pm and 6:45pm class with jaz

10,9,8,7,.....1
Deadlift
Ring Dips

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Wednesday CrossFit w/ Jake @ 5;30

Fight gone Tabatta

8 rounds of each: 20 seconds on, 10 seconds off is one round. You will complete all 8 rounds before moving to the next station.

Wall Ball
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

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