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May 9, 2013

5/9 "Fight Gone Bad"

Strength: 7x1 2 position Clean + 1 Jerk (1st pull, floor. 2nd pull, 2” above ground, then any style jerk)WOD:“Fight Gone Bad”Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75/45 pounds (Reps)Box Jump, 24/20" box (Reps)Push-press, 75/45 pounds (Reps)Row (Calories)***Fight Gone Bad is one of the CrossFit benchmark WODs. It 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 has been used in 3 and 5 round versions. The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.(from news:The BCF Crew crushed the Door County Half-Marathon this last weekend. Congrats to Kate P placing 2nd in her division! All PRs! And Erin beat it by 28 minutes!!!Congrats to coach tyler who recently received his CF Kids certification! Look out for cross fit kids, coming soon.Memorial Day "Murph" event page. Please register on our page and then consider making a donation to MDMFundraiser (link in page). Coach Troy is needing to know #s expected for this event as well: anyone is interested, Amanda Smith and Lisa Vander Bloomer are teaming up to do the Bravado Challenge at Lapham Peak next Saturday (18th). Registration closes the 15th. Www.bravadochallenge.com3.5 mile trail run, 8 mile bike (road or Mtb-paved), 4 mile paddle.Join!!! For a good causeBadger CrossFit promises to never cheat their members by offering discount services. Our value is earned, & we are passionate about investing in your personal fitness goals. We refuse to discredit our reputation by being part of a race to the bottom. Thanks to all our amazing members for their dedication, attitude and willingness to let us be a very important part of their important lives - their fitness.

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