Workout of the Day
FLOATER STRENGTH
3 Sec Pause Back Squat
1-1-1-1-1
Romanian Deadlift
8-8-8-8
Shoulder Press or Bench Press
3-3-3
4″ FFE alternating Barbell Reverse Lunges
8-8-8-8
Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week
METCON
8 Rounds of:
:30 Double Unders
:30 Rest
:30 Bike, Calories
:30 Rest
Notes
This interval workout will take 16 minutes to complete and you should aim for challenging but consistent scores for all 8 rounds. Do not approach the bike intervals as all out sprints or you will be in a very bad way very quickly. Watch your RPMs and challenge yourself but don’t blow up.
CrossFit Group Class Programming Template (WK7/8)
Fight Gone Bad Team Portraits!
Check out these amazing shots of the teams this year. Photos and photoshop done by the one and only Aaron W. AMAZING spirit this year from all the teams, you guys really knocked it out of the park!!!
Also, we raised an incredible $30,462.94 for the BCHS this years. An phenomenal year all around. Thank you to everyone who participated, volunteered, sponsored, donated or helped in any way big or small to make Fight Gone Bad 2023 such a success!!
