Starting this Friday, and every Friday, until September 25th, we will begin our workup to the big event, Fight Gone Bad 5!  During any of these Fridays, ANYONE can come in for a FREE workout during our regular class hours at 9am, 11am, or 5:30pm!

We will be performing variations of the workout “Fight Gone Bad” to help better prepare everyone for this year’s event.  The final event on Saturday September 25th, is about raising money for: Livestrong, Wounded Warrior Project, and the CrossFit Foundation.

CrossFit Tri-Cities will be hosting this multi-affiliate event, with other Illinois area CrossFit Gyms joining us for the final event.  Last year was a blast! We plan for it to be even bigger this year!

Anyone who has not trained with us before, is asked to do the following during these FREE workout days:

  1. Let us know that you’re coming to a Friday workout by 8pm Thursday (the night before).
  2. Arrive 10 minutes early to the class you’d like to participate in (9am, 11am, or 5:30pm).
  3. Ask your co-workers, friends, family members, and neighbors to join you (or at least collect a couple of dollars in donations from them towards this worthy cause!).
  4. And, last but not least, get ready to have some fun every Friday and on September 25th!

No experience is necessary, as we will be reviewing each and every movement needed to complete the workout.

So what’s this “Fight Gone Bad Workout”???

“The CrossFit workout is ‘Fight Gone Bad.’  In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.”  FGB5.org

The stations are:

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

There will be FOUR divisions on September 25th, scaled to each person’s ability level, so EVERYONE can participate!

  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
  4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Please contact us if you have any other questions.

We’re looking forward to this years event!

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