We’ll be running Fight Gone Bad for Labor Day! This workout is a CrossFit classic — if you’ve tried it before you know how special it is; if you haven’t, don’t miss your chance!

Fight Gone Bad was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It was so 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.

All Levels are welcome to stop by at 10am on Labor Day to give it a whirl (note that if you’re planning to take your very first class, you may want to wait until Tuesday!)

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
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.