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Sunday
Mar022008

"Fight Gone Bad"

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating.  Today's FGB is 3 Rounds. The
stations are:


  1. Wall-ball: a: 20lb  b: 10lb   10 ft Target
  2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
  3. Box Jump: a: 26"  b: 20"
  4. Push-press: a:75 lb  b:45 lb
  5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.

Compare to CFSBK FGB 12.23.07.



Heat 1 takes on FGB

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Heat 1 takes on the second rest interval.

Reader Comments (6)

CFSBK it was great hanging and watching some great athletes today! Keep up the strong work, continue to work on your nutrition and you will be soaring even further than you expected in no time at all!
March 2, 2008 | Unregistered Commentersarena
It was fun time at the Lyceum today. I got to meet David, checked out the workout space, saw lots of familiar faces and met some new people. The only problem I had was for about 17 minutes in the middle when I felt kind of uncomfortable, but other than that everything was great.

Good work done by all. My counter Al really helped me focus on finishing out my reps and he got a pretty decent score himself as well.

And for documentation purposes, the A group used 65# on the barbells, not 75#.

Thanks for having me on my first visit to CFSB.
March 2, 2008 | Unregistered CommenterJeff
Glad Jeff and Sarena came over to check out the scene. 'Twas lovely to see you in the Brooklyn light.

FGB was a miserable failure for me today, but Jacinto was an amazing motivator, as usual. Thanks for pushing me!

I also really enjoyed talking to the Foundations folks. Sorry we went on a little long! If you have any additional questions or feedback from today, please feel free to get my contact my info from David.
March 2, 2008 | Unregistered CommenterMargie
A huge thank you to Margie and Sarena for the nutrition info after the foundations class.

And another huge thank you to Allison for keeping me motivated through my first FGB! You are amazing!

Can't wait till next week..
March 2, 2008 | Unregistered CommenterStephanie
Guys you are so awesome. You push so hard and are so encouraging to each other. I love it. You all make me so happy to be a part of CrossFit South Brooklyn. We have a good thing going here people.

My foundations girls - you make me SO proud. I love working with you. You're such a pleasure and you're doing SO well.You all make me want to be the best trainer I can be and you're all teaching me so much.Thank you.



I get such a kick out of watching you guys work as hard as you can during the WODs. It's inspiring.I'm going to think about you when I'm doing "LINDA" tomorrow.I'm going to need all the motivation I can get. Good luck to everyone who's going to take a stab at the 3 bars o death.

I feel like I'm going to puke and I know I'm not going to sleep well!

See ya'll on Wednesday for some heavy lifting!!
March 2, 2008 | Unregistered CommenterAllisonNYC
Sunday Night Love Fest continues!

Had a great day at the Lyceum!! The gentlemen of Foundations did great work on the Push Press. By the last set the form was coming along lovely.

Allison thanks for pulling/pushing me through FGB. Although your 'Quit feeling sorry for yourself!!' doesn't quite live up to Tosh's. Largely because he is terrifying and you are adorable. That said, I couldn't have done it without you.

Jeff, glad you came out and glad we got a chance to hang out. And yes, that kid wasn't even looking. You could have totally laid him out. I'm sure Margie would have appreciated it.

Great work by all involved!

Margie thanks for the nuts, the chili and the info sheet from Foundations. You are bastion of food and knowledge. Don't beat up on yourself. I won't have it! And you don't know it yet but I am going to turn you into a fight fan. Watch!

David, thanks again for another great weekend and for all your hard work seen and unseen that goes into making it happen. The more time I spend with you guys the better it gets!
March 2, 2008 | Unregistered CommenterShane

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