Saturday 9-17-2011

Grand Opening!!! from 10am-2pm

As we stated earlier in the week there is no class at our Amissville facility on Saturday.  We currently have the Fight Gone Bad workout scheduled every hour  starting at 10:15am, with the last start at 1:15pm.  (this can be changed depending on turnout).  The second WOD is scheduled to begin at 10:45, with it to repeating every hour.  This means that if you want to complete Fight Gone Bad you should arrive 15 minutes prior to its" scheduled" start.  Those completely nee to CrossFit should try to arrive 30minutes prior, so that we can handle paperwork, get you stretched out, and teach you the moves for the workout.  Don't feel pressured that you have to arrive at an exact time, like I said, the schedule can be changed to fit the needs of the participants.

To find out more about Fight Gone Bad go to its official website at

www.fgb6.org

WORKOUT A:

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WORKOUT B:

STILL A SURPRISE... Gotta show up to find out!!!

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