Fight Gone Bad

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A little throw-back picture from our last FGB fundraiser.

THINGS TO KNOW

Saturday

8:30am

Stop Ripping and Get Ripped with Kipping Pull-ups Seminar

Registration is FULL

Next FREE Seminar will be

September 20th

8:30am

Registration will open September 8th.

Saturday

9:30am – Open Gym

Sunday

9:00am – ReFlex

10:00am – Skillz & Sprintz

Back to School

24-Day Challenge!

Has being with your kids, going on vacation and having a free for all this summer made you gain weight?

Do you need a RESET BUTTON?

We will offer a GROUP 24-Day Challenge

Kick-off Meeting Date will be announced this week.

Dynamic movement prep
Group warm up 
Skill
Muscle up practice
Swings
Turnovers
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.
MAD Mobility
Roll calves
Shoulder bully
Pigeon
Press ups
Hamstrings.

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