11/16/19

Jason & John C

Night out at North Village Tavern in RVC.

There is an open bar set for 6:00pm-9:00pm on Saturday night. $36 per person. All are welcome, please join us!

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2020 CrossFit Open

Congratulations to all our athletes for finishing the 2020 Open. We saw a lot of firsts in this years Open and it was awesome to see everyone attack each workout and any new challenges thrown their way. 

Special congratulations to Janice Moone for finishing 223rd in the WORLD in her age division!!

For a look at the gym leaderboard, click HERE.

After a short turnaround from the 2019 Open, it will be nice to have some time off before next year! Thanks to all our athletes and judges for their hard work and making this another successful year. 

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Classes today are at 7:00am, 8:15am & 9:30am.

RockFit returns to Saturday’s today at 11:00am.

Open Gym 12:00-1:00pm. 

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Each class today will be split into two groups and we will run two heats of FGB. Everyone will be partnered up and will keep track of reps for your partner while they go through the workout.

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FGB is one of the most notorious workouts in CrossFit, and for good reason. It was originally designed by Greg Glassman in 2003 or 2004 as a workout for BJ Penn, a former UFC Lightweight and Welterweight Champion. It was an opportunity to introduce CrossFit into training for a major sport.

The design was the same time domain as a standard MMA bout; 5min Work, 1min Rest for 3 Rounds. The movements, time at each station and order of movements was chosen to mimic the output of a fight while avoiding muscle fatigue. This structure allows for very high output in a short period of time.

After an intense 3 Rounds, with BJ Penn out of breath and lying on his back, Glassman asked what he thought of the workout compared to an actual fight. Penn’s reply; “It’s like a fight gone bad”. And the name stuck.

“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