Monday June 24, 2013

Posted on Jun 23, 2013 | 0 comments

Are you ready for the CHALLENGE? Our “Fight Gone Bad” Challenge starts TODAY! All participants will pay $10. There will be 2 categories. Rx and Scaled (both male and female). This is strictly a performance based challenge. We will have counters and legit judging standards for all participants. 6 weeks from tomorrow (well, 2 days short) we will re-test “Fight Gone Bad” and reward those with the most improved scores. This is not a diet challenge, but we all know that  a clean diet and performace go hand in hand. Interested in nutrition info? Ask a coach! We have handouts for you.


REMINDER! There is no longer CrossFit Light on Monday or Wednesday nights @ 7pm starting THIS WEEK. We still offer CrossFit Light Mon-Fri everyday @ 8am and Tuesday and Thursday @ 7pm.


Whether you are particpating in the competition or not, everyone will be doing the same workout today! (This includes CrossFit Light)



“Fight Gone Bad”

With a continuous running clock, for max reps :

Wall Balls 20#/14# (10ft. target/ 9 ft. target)

Sumo Deadlift High Pull 75#/55#

Box Jumps 20″ (for both men and women)

Push Press 75#/55#

Row for Calories

Rest 1 Minute

Repeat 3 Rounds


We will only offer 1 scaled version:


Wall Balls 16#/10# (10 ft./ 9ft. target)

Sumo Deadlift High Pulls 65#/45#

Box Jumps 20″ (step ups are allowed for scaled)

Push Press 65#/45#

Row for Calories

Rest 1 Minute 

Repeat 3 Rounds


End of the Challenge will be Saturday August 3! Mark your calendars!