Wednesday, March 4th 2015
Fight Gone Bad is one of the most famous benchmark CrossFit WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest to train some of the best MMA fighters in the world. It was named by BJ Penn, a professional mixed martial artist, who remarked that it was like a “fight gone bad” when asked how it compared to a real fight.  It is a fun and challenging workout (and of course we can scale any/every movement) so come with an open mind and ready to work!
WOD
Tuesday, March 3rd 2015
A reminder that a new cycle of 101/Foundations classes starts TUESDAY NIGHTÂ at 5:30. Â We hope to see you there (and bring a friend if you want… we are still offering a FREE FIRST WEEK!)
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SKILL WOD
 Matt Chan demonstrates a hip extension
WOD
Monday, March 2nd 2015
We continue our back squat cycle to gear up testing our 1 rep max next week, so hang tight… this is our last week of heavy back squats.Â
STRENGTH WOD
WOD
Sunday, March 1 2015
OPEN GYM
Come on in and work on a weakness or get your mobility on!  We’ll be open from 9a to noon!
For those of you who have signed up for the 2015 Open and have not yet done the workout, we will be there to judge you and record the score. Â Scores need to be submitted by Monday afternoon, so it might be a great way to make your Sunday a FUNDAY.Â
Thanks to everyone who has signed up for memberships already. Â We feel so lucky to have you in the community and excited for this journey together. Â As a reminder, if you want to join but haven’t signup up yet, please do so at Founder’s Rate Sign Up.
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