Walk the Talk - The "Fight Gone Bad" Challenge
Fight Gone Bad consists of 3 rounds that are each 5 minutes long: In these 5 minutes you move from station to station and spend a minute on each. After this 5 minute round, a one-minute break is allowed before repeating. The stations are:
- Wall-ball: 9/6kg ball. (Reps)
- Sumo deadlift high-pull: 34/24kg (Reps)
- Box Jump: 50/40cm box (Reps)
- Push-press: 34/24kg (Reps)
- Row: Calories (Calories).
Post your total points to comments.
Weightlifting clinic with Dutch & new challenge
The weightlifting clinic with Dutch was a great success. This past Saturday, from 9 am to 1pm, the 14 participants learned from our amazing guest coach more about lifting heavy weights. After a general Q&A about training and CrossFit, Dutch put everybody through progressions for the Olympic Lifts: The Snatch, the Clean and the Jerk. Even the most sceptical partipants had to admit that lifting weights can be interesting and a lot of fun. Thanks a lot, to all the participants for attending and soing a real good job learning and coaching. And thanks Dutch for making it a special day at Cape CrossFit!
After a day of rest, we are on to the next big challenge. Welcome, everyone to Fight Gone Bad. Let's get some!
