Saturday, March 8, 2014

Saturdays brings on the terrible Fight Gone Bad!  Never done it?  Come give it a shot!

REMINDERS CrossFit Open: We will complete the weekly workout each Friday as a gym WOD, whether you are competing in the Open or not.  We're off to a great start!

St. Patty's Weekend, March 15: Workouts that Saturday morning as usual.  Following the WODs we'll hang out and then drag anyone interested downtown Naperville!  Come for the WOD, stay for the festivities.

Amplify Olympic Lifting Meet: On March 22, from 9:00-11:00am, we will host an Oly Meet, open to Amp Members Only.  Athletes will perform Snatch and Clean & Jerk lifts for an Oly Lifting Total, similar to a USAW Meet.

Garage Games Amplify Open: Our second annual Garage Games competition is April 12-13.  If you aren't competing, we need your help that weekend! If you can volunteer to set up, tear down, judge, or assist in any other way we need you. Saturday is the individual competition, and Sunday has team and masters. See an Amplify coach if you can help.


SATURDAY Conditioning “Fight Gone Bad” [wmv][mov] 3 Rounds Of: • Wall Ball Shots (#20/15) • Sumo Deadlift High-Pulls (#75/55) • Box Jumps (20") • Push Press (#75/55) • Row (calories)

In this workout you move from each of the five stations after one minute.  The clock does not reset or stop between exercises.  This is a five minute round, with a one minute break in between rounds.  On rotation, 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.  Work for total points on the WOD.

Old School Amplify Footage of Fight Gone Bad