Shoulder press
5-5-5-5-5
then
handstand work

Fight Gone Bad 6 Details

During the week of September 12th CrossFit Affiliates all over the world will do the workout Fight Gone Bad to raise money for three great causes. This has been an annual event since 2006 and has raised a combined total of more than $2 million. This year, CrossFit Roots will participate in the event that raises money for the following charities: Special Operations Warrior Foundation, CrossFit Kids and the Infant Swimming Resource, and Camp Patriot.
How Can You Help?
First, come participate in the event and do the workout!  Help us raise money by donating and through fundraising efforts among your friends and family.  To get started, go to the official FGB6 website and register. Please be sure to join the CrossFit Roots team; this will track your individual as well as our total affiliate donations.  Anyone raising $150 (or more) will receive the official event FGB6 t-shirt!
This is a great chance to help others while also enjoying the camaraderie of other CrossFit athletes. So please mark your calendars and help us represent CrossFit Roots!

The Event at CrossFit Roots

THURSDAY, SEPTEMBER 15th
5:00-8:00PM
Sign-up at the shop!  Happy hour to follow.

What’s the Workout?:
In the Fight Gone Bad workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
• 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 (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately and begin accumulating reps on the new exercise. One point is given for each rep, except on the rower where each calorie is one point.
Roots Crew who have participated in this event in the past – please help spread the word and get folks to come out for this great event!