Please be at the gym at 8:00 to deposit your change, and register for your heat. Aldape CrossFit is joining us, so there will be a big crowd! Our 17 minutes of effort and spare change is going to a good cause, so dig deep for both! We should be running heats until about 10:00, and there will be a food truck arriving at that time too!
Fight Gone Bad!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
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 (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.