Mona’s programming for Friday- Fight Gone Badesque!

We have asked you, our dear athletes, to help us program the training workouts for the ultimate end of being super prepared for FGB 6. In an effort, to join together within our immediate Crossfit community and also with our larger national Crossfit community, to raise money and awareness for 3 fantastic charities, we are trying to make this a spectacular event…both in participation and in money raised. We have had several excellent suggestions for workouts. We would love more. We have a team captain… Alexis Brown, who has already taken the horse by the reins and raised some money! Please follow her example and get signed up on! Create an athlete profile and get started asking your friends, family, and coworkers to donate to your mission! Let’s be the best that we can be!!!!

Mona Malec suggested this for a FGB workout:


I would do a 30second:60second:90second(max reps) workout of:

Box Jumps
Push Press
Dead lifts at 40% of max
Wall balls.



I suppose that means I need to be there today!

Comment by mona — August 19, 2011 @ 12:39 pm

Mobility WOD