Jun 18 2010

June 19th

6am and 8am Saturday Morning, Bring A Friend Day, The Workout Will Be Fight Gone Bad.  Please Use This Advance Notice To Give Your People A Brief Intro To The Movements:  Wallball, Sumo High Pull, Box Jumps w/ Step Down, Push Press, Rowing.  Also Be Sure To Show Up Early To Sign Consent Forms etc.

(Videos WIll Be Posted Tomorrow To Help As Well)

Saturday Night Is Open To Meet At Screaming Eagle For A Bit .  Its Important To Point Out This Isnt The  Anniversary Social.   There Will Be A Competition/Event Mid July, And With That Event Will Be Our  1 Year Anniversary  Social For CrossFit Cedar Valley!  This Will Include Pictures, A Short Movie etc. And An Organized Meal etc.  Maybe Even Some Fun Awards…

Fight Gone Bad from CrossFit Cedar Valley on Vimeo.

 

Fight Gone Bad

Designed By, For And Named By, BJ Penn Former UFC Welterweight, Lightweight Champ

Round:

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

  • Sumo deadlift high-pull: 75/55 pounds (Reps)

  • Box Jump: 20″ box (Reps)

  • Push-press: 75/55 pounds (Reps)

  • Row: calories (Calories)

    3 Rounds

    1 Minute At Each Station With 1 Minute Rest Between Rounds 

    One Point Per Rep Of Each Exercise(Calories On The Rower)

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