Workout of the Day

Throwback Thursday

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Here is a little throwback for all of you. We did the last official Fight Gone Bad event as a gym in 2011. This is one pic I found from our old desktop. We've collected more than a few gems in the last 5 years and we keep most of them on our Flickr page.

If you've never been there you should check it out. It gives a good sense of who we are and all the fun we like to have. It doesn't have everything but is has plenty to keep you captivated for more than a few minutes. Check it out here.

And yes...that's Bodhi in the background...time flies when you're havin' fun!

-Lift Strong and Prosper

Today's Program

Fitness

GYMNASTICS SKILLS
:10/:20/:30 Second same rest to work ratio
Head Stand
Hand Stand
-Rest-
20 Strict HSPU

FIGHT GONE BAD

Move from each of five stations after a minute of effort for 3 rounds. Each round is a five-minute round from which a one-minute break is allowed before repeating.

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)

*One point is given for each rep, except on the rower where each calorie is one point.

Perfomance

GYMNASTICS SKILLS
Accumulate 90 Sec in a free Standing hand stand
-Rest-
20 Strict HSPU

FIGHT GONE BAD

Move from each of five stations after a minute of effort for 3 rounds. Each round is a five-minute round from which a one-minute break is allowed before repeating.

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)

*One point is given for each rep, except on the rower where each calorie is one point.