2.17.17 “Fight Gone Bad”

February 16, 2017

ANNOUNCEMENT #1:

The Paleo Challenge is coming to an end this Monday is the last day of the challenge at CFB and next Friday at CFD. The points will still be required to be entered all the way through Monday night for CFB and Friday night for CFD. You should get weighed and measured by the same coach if possible on that Monday or Friday. You can weigh in and measure a few days early but you can not weigh in or measure after the challenge ends.

This is your last weekend to make it through without any cheats. You can do this and get the best results that you want. The OPEN also starts next friday, so their is even more of a reason to not cheat on your diet and be perfectly primed and ready for the OPEN!!!

Remember to qualify for prizes, you must have all your points logged into the spreadsheet, get your final weight and measurements, and complete the benchmark workout. You will be scored in these 3 categories!

Today we are retesting the Paleo Challenge Benchmark WOD. If you can not make it to class today, you will have till MONDAY to make it up. Please use a judge to count your reps. Coaches get there early to set up the stations. You may have multiple heats start a minute or two after each other if necessary but you will need to use a regular clock or interval timer and not the FGB button.

ANNOUNCEMENT #2 Schedule change for CFB:
We are hosting a weightlifting seminar at our Bridgewater Location this Saturday and Sunday. Unfortunately, we will not be open for any classes. We are sorry for any inconvenience and we know this is the second week in a row but this is not a usual occurrence. Fortunately, COACH PAGE Lockhart will be teaching all classes at our Raynham Location at the same times as our normal classes. CrossFit Raynham is located at 1470 New State Highway in Raynham, Ma. It’s on Route 44 across from the Chevy dealer and in the dunkin donuts plaza.

Saturday Schedule at Raynham:
8am CrossFit
9am CrossFit
10am Bootcamp & Teens
10am ENDURANCE CLUB

Sunday
OLY is cancelled till the following week
Open Gym and Competitors Training at Raynham will be announced


FITNESS & LIFESTYLE & SPORT

Warm up:
3 Rounds
5-10 wallballs
5-10 KB SDHU
5-10 Box jumps
5-10 Push Press (from the rack)
5-10 Calorie Row

“Fight Gone Bad”
Three rounds of:
AMRAP 1 Minute Wallballs (20,14)
AMRAP 1 Minute Kettlebell SDHP (70,53)
AMRAP 1 Minute Box Jumps (20″)
AMRAP 1 Minute Push press (75,55) *off of rack
AMRAP 1 Minute Row (Calories)
Rest 1:00 Between Rounds

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

***JUST A 17 MINUTE WORKOUT ON THE 17th of FEBRUARY 2017***

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