As many rounds in 15 minutes of:
200 meter run
15 Jumping Pull-ups
50/35 pound Walking Lunges, 10 steps
Post full rounds plus any extra reps to comments.
Josh Kahrs, in a correctly loaded front squat. The torso's vertical , the knees are pushed out, the elbows are super high, the heels are firmly rooted in the ground, and of course, he has met the range of motion requirement of hip crease below top of knee.
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The Fight Gone Bad IV fundraiser is coming up on September 26th and you will be seeing some of our clients getting in front of class to speak on how to sign up to workout, sign up to donate on the FGBIV website, and/or how to donate at the gym over the next two days as the dead-line for participation is this Saturday. All donations go to Athletes for a Cure & Prostate Cancer and the Wounded Warriors Project. You can keep raising money on your donation page all the way up to the event.
We are making custom shirts for this event. They were designed by our very own Jen Shannon. These shirts will be made available only to those participating in the actual workout on September 26th. On the date of the event they will then be made available for order to the rest of the gym or anyone who wants one, for delivery at a later date.
Here's the lowdown on signing up to participate: A) you can go to www.fgb4.com and create a personal donation page for your business, friends and family to donate to, B) you can click on the paypal button on the middle column that states the price and size of shirt and pay that way, or C) you can ask at the gym and pick up an entry form flier and return it to the gym by this Saturday.
The price for participating is $25. This will get you the shirt and the rest will be donated. If you already have a personal donation page setup on the FGBIV website, you only need to raise a minimum of $25 there, in order to receive a shirt at cost, which will be $10. In other words, you are given the option of signing up by paypal on this blog or by creating a personal donation page on the FGBIV website, you don't have to do both.
I will assume that if you created a donation page, you will be participating in the actual workout and a shirt will be ordered for you. You will get an email shortly, concerning the size of shirt you would like. The cost, again, is $10. You need to pay cash or by check on or before this Saturday.
I will assume that if you created a donation page, you will be participating in the actual workout and a shirt will be ordered for you. You will get an email shortly, concerning the size of shirt you would like. The cost, again, is $10. You need to pay cash or by check on or before this Saturday.
This event is open to friends and family for participation. The exercises will be scaled appropriately.
Again, the dead-line for receiving a shirt (participation) is this Saturday, September 12th. We may still allow people to sign up for participation after this date, but you will not get a shirt.
If this is confusing or if you have any questions, post to the comments and/or email me and I will respond.
If this is confusing or if you have any questions, post to the comments and/or email me and I will respond.
great work, morning monsters!
I was 4 lunges short of 7 rounds, damn it! Great job mornning crew!
Good work this morning.
Love the new CFO shirts too!
Great job 6 AMers!
7 rounds+1 run...Lunges got realy tuff.
Nice work today! Love the new shirts too!
Great job 6am peeps. Good looking shirts too. Me like. :u)
Finished 7 rounds and started the next run when time ran out. It was nice today since the WOD started while I was in the bathroom but Ricky and John gave me 45 more seconds to make up for the time I lost. Butt and Hams are going to be sore tomorrow. Great job 5:30!
Nick P
Technically, not exactly the same as BC's, but since I didn't finish the run, I'm still calling us twinsies. Hat-trick.
Great job to those of you making up your 1 RM cleans/OHS. It looked like you were putting up some weight!!
Shelley