“Fight Gone Bad!”

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Pics from our first year.

Six years ago we started with five members, a few pieces of equipment and about 500 square feet of floor space. But to us, the place was a palace! It wasn’t just a gym, it’s where friends came to meet after work, it’s where we came not knowing what to expect, but left realizing that we are more than we thought. It’s where we discovered and rediscovered ourselves – over and over, and over again. Since then we have gone through many changes. We’ve grown and expanded, and matured quite a bit. But we are still that special place, that place that we did not know that we needed until we walked in the door.


Today we’re doing our first WOD, “Fight Gone Bad!” Bring a friend and they get a free 10 Class Package. See you in the box! It’s gonna be a great time!

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball
Sumo deadlift high-pull, 75/55 pounds
Box Jump, 20″ box
Push-press, 75/55 pounds
Row (Calories)

Beginners and 101:
Three rounds of:
Wall-ball, 14/10 pound ball
Sumo deadlift high-pull, 45/30 pounds
Box step ups, 20″ box
Push-press, 45/30 pounds
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.


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