Fight Gone Bad 6 tomorrow: 8:45am, 9:30am, and 10:15am classes!

"To sit back and let fate play its hand out and never influence it is not the way man was meant to operate."

-John Glenn

Above: Remember our visitor from Nor Cal, Jes Liao? Well she just did a great write up about our box and our athletes on her blog (a really neat blog, I might add).  Shout out to you guys for making 808 the awesome box it is!  Thanks for the great review, Jes! Check out Jes' blog here: http://www.jesliao.com/2011/09/crossfit-808.html.

Today's WOD:
Strength:
Deadlifts 2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets.


Met-con:
5 rounds for time:
35 Double-Unders
200m Run

Don't forget... tomorrow is "Fight Gone Bad 6" as well as Jade's and Coach Josh's birthday!

Updated F.G.B. 6 Heat Sign-ups:

NOTE: We will run 2 heats per 45-minute sesssion, so one partner will do F.G.B. while the other partner counts reps and keeps their score, then you will switch (partners are shown below).  Make sure you come EARLY and WARM-UP ON YOUR OWN, because there won't be much time before your heat goes.  I will open the gym up at 8:15am for the 8:45am class to warm-up.  Yes, it is also Jade's and COACH JOSH's birthday tomorrow! Cake for time? Or Birthday Burpee off?

“Fight Gone Bad!”
3 rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.


Heat 1 & 2 - 8:45am (full)
Zachy/Shanelle, Devin/Chris Ma, J. King/Ken N., Mark/Kyle O., Jenna/Jade, Chad/Christian, Brie/Kim, and Jamie/Sam R.


Heat 3 & 4 - 9:30am (full)
Lai Lai/Jackie, Ronnie/Marsha, Joe/Bryan, Kathi/Liza, Dustin/Danny, TJ/M. Ballenger, Lin/Brandy, and Travis/Mike Y.


Heat 5 & 6 - 10:15am (5 spots left)
Dennis/Dominique, Seth/Ant, Bush/Blaine, Janet/Linzy, Peter/M. Bennett, and Ryan


Yesterday's WOD Board: