Park Gone Bad

Thanks for Working Hard Everyone

Thanks for Working Hard Everyone

I hope everyone had a great Thanksgiving holiday. Thanks to everyone who was able to come out to Rogers Park this weekend. Katie, Sara, and Kara did a great job representing for the ladies. It was great to see them push themselves to the very end.

The workout this saturday was a variation of a popular CrossFit workout called Fight Gone Bad. It’s designed to test an athletes endurance in a similar fashion to an MMA fighter which is 3 rounds, 5 minutes each. 


Work on each exercise for one minute then immediately move to the next. Once  all five stations are completed rest for one minute. Repeat for a total of 3 times through. Your score is equal to your total combined reps for all movements.

10m Shuttle Run
Kettlebell Swings (35#/18#)
Dumbbell Thrusters (20#/10#) 
Box Jumps


The clock doesn’t stop between exercises. To maximize score athletes must immediately move to the next station. Post score to comments.

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