Sep 8th, 2011
As in years past, CFO will be running Fight Gone Bad 6 with the rest of the CrossFit world on Saturday, September 17th, with doors opening at 8am and heats starting shortly thereafter.
Our tradition at CFO is to run FGB with a partner coaching you and recording your scores. When one partner finishes all 3 rounds of the WOD, the partners switch places and the second partner completes the 3-round WOD.
How can you get in on the fun? Simply send an email to firstname.lastname@example.org stating your intention to participate as well as your choice of partner (make sure to check with them first!). If you do not have a partner, simply state "choose a partner for me" and we will hook you up. You can also request a heat time, but no promises! Mike will assemble the heat schedule and post it on Friday, Sept 16th or before.
Remember, this is a fundraiser for two very worthy causes – the Special Operations Warrior Foundation and The CrossFit Foundation:
About The Special Operations Warrior Foundation: The Special Operations Warrior Foundation provides full scholarship grants and educational and family counseling to the surviving children of special operations personnel who die in operational or training missions and immediate financial assistance to severely wounded special operations personnel and their families.
About The CrossFit Foundation: The CrossFit Foundation provides support and assistance to the men and women of the military, law enforcement and first responder communities and their families, as well as aims to enhance the quality of life and fitness of deserving families by sponsoring such worthwhile efforts as Infant Swim Rescue (ISR), providing exercise equipment, and other beneficial acts as determined by the Foundation.
There are two ways to donate:
1. Go to www.fgb6.org and register. You can create a fundraising page and go get those donations. I believe you get a t-shirt if you raise at least $150.00 and the shirts are traditionally way cool.
2. Bring your donation with you to the event – suggested minimum donation is $25.00. CFO will combine funds and make one large donation.
And in case you are new to CrossFit or need a reminder here is the skinny on Fight Gone Bad:
In this workout you move from each of five stations after a minute. When you have completed each of the five stations, you are given a minute of rest before repeating the round of five stations in five minutes. This workout maybe be run in 3-5 founds. We will be running the 3-round version. The stations are as follows:
1. Wall Ball Shots: 20#/14# ball. 10 ft target. Scored by reps.
2. Sumo Deadlift High Pull @ 75#/55#. Scored by reps.
3. Box Jump: 20" box. Scored by reps.
4. Push Press @ 75#/55#. Scored by reps.
5. Row. Scored by calories.
Good luck kids. This one’s a blast!