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July 25th Weeks Worth of Workouts

**Subject to change Slightly depending on how we feel**

Annoucements

Fight Gone Bad 6

September 17 2011. Mark your calenders. This will be Flex’s second annual event.  I will have the fund-raising site setup this week so we can start raising money for the wounded warrior project.  More updates to come.

Fight Gone BAD DONATION LINK

Hey Everyone,

Please post this link in your Facebook/twitter whatever social media site you can find. Remember you can also create your own donation page and have people donate as well. If you do create your own donation page make sure you associate it to “Commit 2 CrossFit”.

https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=4DY22LM#

So here is the scoop. If you plan to participate you need to fill out the registration form that are at the gym. We will then ask you to donate $40 dollars to the cause but as always anything helps. Tshirt cost is $10 dollars. You can purchase more than one shirt I just need to know how many you would like to order and the size. I need to have this no later than the 31st. If you are picky about what time you will compete then please indicate a time. The first heat will start at 8:15 am.

You also need to let me know what category you will be competing in. Below are the details.

Forging Elite Fitness

FGB6 Rules

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (Reps) YUP Thats right 10ft ladies included.
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

The four divisions are:

  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
  4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps