September 7, 2011
September 9, 2011

FGB6 is less than 10 days away – are you ready?


When: September 17, 2011, with two time slots at 9AM and 10AM (heats will actually run on the half hour)

Where: Balance Gym Kalorama

Why: WHY NOT!?!

FGB consists of three 5 minute rounds with 1 minute rest between rounds. Each round consists of five exercise stations (listed below) with an athlete working at each of the five stations for one minute a piece.

FGB Exercises:
Wall Ball: 20#/14# ball, 10 ft. target (Reps)
Sumo Deadlift High Pull: 75#/55# (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75#/55# (Reps)
Row: Done for Calories (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.

We will be running the workout with a choice of 4 different weight classes:

Class A: Standard Men – 75# push-press and sumo deadlift high pull, 20# wall-ball, 20” box jump
Class B: Modified Men/Standard Women – 55# push-press and sumo deadlift high pull, 14# wall-ball, 20” box jump
Class C: Intermediate – 35# push-press and sumo deadlift high pull, 10# wall-ball, 20” box jump (step-ups)
Class D: Beginner – 15# push-press and sumo deadlift high pull, 6# wall-ball (can be lowered to 8′ target), 10” box jumps

We would encourage all of you to participate. This is a great workout, and a lot of fun when you consider that not only are you and all your classmates doing the FGB workout, but affiliates all over the world – the same workout, the same day. How cool is that? 14 CFDCers have registered through the SportsGrants FGB6 site so far, and while we’re not mandating that you register, we would ask that if you would like to participate, please leave a comment in response to this blog post (or reply to the e-mail going out shortly) and tell us:

1. What time you would prefer (9AM or 10AM); and

2. What weight class you would prefer

Also, if you would like to do the FGB workout but won’t be available that Saturday, then let us know as a few other people will be running through the workout the preceding Thursday (Sept. 15th, probably at 7pm).

Now, let’s hear it!


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