11/13/19

Erin T

This Saturday we will be doing “Fight Gone Bad” in class. This is one of the original named workouts that was released by CrossFit.com in 2004. If you haven’t done it before, here it is:

“Fight Gone Bad”
3 Rounds for Max Reps:
1min Max Wall Balls (20/14)
1min Max SDLHP (75/55)
1min Max Box Jumps (20”)
1min Max Push Presses (75/55)
1min Max Cal Row
Rest 1min  

This workout is structured the same as an MMA fight; 5min on/1min off for 3 Rounds. 

We are going to extend classes by 15min on Saturday to allow plenty of time for two heats in each class.

Saturday’s Class Schedule: 7:00am, 8:15am, 9:30am & RockFit @ 11:00am. We will have Open Gym at Noon.

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Night Out to close the 2020 Open.

After “Fight Gone Bad”, we will be going out to celebrate the end of the 2020 CrossFit Open on Saturday night.

There is an Open Bar at North Village Tavern in Rockville Centre from 6:00-9:00pm. The cost of the Open bar is $36 per person. Pay at the bar. All are welcome!!

Please sign-up on the whiteboard by the coaches desk if you plan on attending. Thanks.

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Part I. 10min EMOM:
Odd: 10 KB Romanian Dead Lifts @30X0 (70/55)
Even: 30sec Handstand Push-ups

Part II. 4 Rounds for Time:
15 Burpees
30 Air Squats
250’ Shuttle Run (25’ increments)

18min Cap.