Fight Gone Bad Day

Nice to have MAD Athlete Damon Phillips stop by for a workout with his Programming and Nutrition Coaches.

Damon and his wife, Sally own and operate CrossFit DSP  in Temple.

REMINDERS

Saturday – Open Gym 9:30am

REFLEX – 10:45am following Open Gym (come try it out!!)

BBQ PLATE & SILENT AUCTION

Tickets are now on sale for the BBQ

BUY HERE

Saturday, Aprils 27th

11:30 – 2:00pm

Help us raise money for our Athletes traveling to the South  Central Regional Competition.

Great stuff! Themed baskets, jewelry, Cocktail Cruise, Autographed UT Jersey by Earl Campbell and more!

SUNDAY

ReFlex at 6pm ONLY

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength
5 minutes plank pose

Skill
Rolling Pistols
For quality

Then

Wod
Fight Gone Bad

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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points for your score

Mobi
Roll quads with barbell
Calf rolls bb
Press ups/knees to chest
Calf stretch

 

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