Friday, September 16, 2011


Saturday 9 am
Open to everyone! Free community workout! Come and experience the suck! This Saturday we are doing Fight Gone Bad. Don't worry, no one will be hitting you while you do this workout. It was designed to mimic the metabolic demands of a mixed martial arts fight (MMA). This is a fundraiser for the Special Ops Warriors Foundation, Camp Patriot, and ISR ( “Not One More Child Drowns”). The workout is free, but we ask that you donate online to RapidGiving's fundraising site. My page is, or you can donate to our team by making your own page.

Fight Gone Bad is:

Three rounds of:

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).
1 minute rest in between rounds.

Good things about FGB:
1) it takes 17 minutes, and 2 of them are rest
2) it invariably brings out everyone's best performance

Bad things about FGB:
1) it hurts, but that's okay because it's really a good thing

Sunday 5-6:30 pm
the Sunday Suicide Squad has been changed to an express format.  The work out starts at 6:05.  Come in at 5 to lift, row, mobilize or warm up as needed.  You can come in at 6 for the work out only, but you have 5 minutes to warm up.

If you're pursuing the row at 5 option, it's PR your 2k followed by a couple 500m repeats to insure you get some quality work in.  And if you've ever wondered why the erg sits here, it's exactly centered between the speakers.  If you've ever wondered why the monitor stands straight up on the PM3, it's because craning the neck is every bit as bad rowing as it is deadlifting.  If you've ever wondered why the stretcher is set on 1, it's because James has girlie feet.

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