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Today’s Workout

“Fight Gone Bad”
With a continuously running clock, complete 3, 5 minute rounds, switching between movements every minute during each round. Take 1 minute of rest between rounds. Your score is the total number of reps/calories completed during the entire 17-minute workout.
Wall Ball (reps)
Sumo Deadlift High Pull (reps)
Box Jumps (reps)
Push Press (reps)
Rowing (calories)

Weight/Height Standards
Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumpsHere we go! Today’s the day! Every Friday from now until September 25, we will be “Fight Gone Badding”. Today is the original, CrossFit original, classic, benchmark workout. The next 5 weeks at CFLA will feature versions submitted by Ross, Chad, Julia, and Tanya plus one from last year that we think is particularly good!

Here’s the deal…
1. This event is truly about raising money for:
Wounded Warrior Project, and the
CrossFit Foundation.

To participate in the fundraiser (and our FINAL EVENT on September 25), please go to, get registered, and when you do, join the CrossFit LA Team. You must raise a minimum of $150 to participate.

2. We’d love to have over 100 CFLA members participating this year… we’d also love to have your friends or family members who want to fundraise AND try the workout, participate. All they have to do is register as described above, raise $150, and attend a minimum of 2 of our Fight Gone Bad Friday workouts… their first is free, and the second costs our normal $25 drop in fee.

3. Whether you’ve done the Fight Gone Bad before, or not… this time of the year is REALLY awesome! The workout variations are hard (as you might expect) but really interesting… and will really prepare you for the final event on the 25th. This year, we’ll be teaming up with Dogtown CrossFit, CrossFit Hollywood, Paradiso CrossFit, and CrossFit High Voltage for a HUGE finale… will be a fantastic day!

So here’s an invitation – join us! Every Friday for the next 6 weeks… believe me, you won’t regret it!



Fight Gone Bad IV Images from 2009



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