It’s Coming! Get Ready for it! Fight Gone Bad 6 – Sat. Sept. 17th

It’s Coming! Get Ready for it! Fight Gone Bad 6 (year 6- to raise money for ‘The Wounded Solider Fund’)

Sat. Sept 17.
Join our CrossFit SW Portland team or help us and donate to this great cause at:

http://www.sportsgrants.org/fgb6/

5 stations, 3 rounds 1 purpose!

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. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Review of last year’s FGB 5. This year our team from CFSWP will be going to CrossFit Excellence in LO and we will join them for event. It will be 17 min intense work out. Purpose? For CrossFitter’s to come together and acknowledge our hero’s and raise money for the wounded solider relief fund.

Want to learn more? contact: shannon@crossfitswportland.com

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