Time for some practice before our “Fight Gone Bad” fund raiser on 25 Sep. If you are a member or not a member but have registered to attend the event on the 25th then come on down and get in some practice at todays 9am session.

FGB Register

“Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)


The four divisions are:

  1. Class A: Standard Men = 75lb (35kg) push-press and sumo deadlift high pull, 20lb (9kg) wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb (25kg)  push-press and sumo deadlift high pull, 14lb (6.2kg) wall-ball 10ft target and 20 inch box Jump
  3. Class C: Intermediate = 35lb (15kg) push-press and sumo deadlift high pull KB, 10lb (4.5kg) wall-ball and 20 inch box Jump (step ups are okay)
  4. Class D: Beginner/Kids = 15lb (7kg) push-press and sumo deadlift high pull, Air Squat and 10 inch box jumps (step ups ok)

To compete in the workout on Sep 25, register HERE by Wednesday, September 22, 2010.


Members can then stick around to move some Odd Objects at the 10am Skills Session, see you there.