Community Archive

Thank you everyone for giving your best in honoring the hero workouts.


Tomorrow, we will be running the “Fight Gone Bad” workout in support of the FBG6 fundraiser. We constantly ask all of you to put the needs of others before your own, and it shows in how much support we’ve received for the various fundraising events that the gym has participated in. We are very proud to announce that this community has raised over $1,500.00. That is an awesome accomplishment for just a one week time frame! We have met our goal, but just like a workout, it’s not done, until it’s done. The fundraiser will continue on until 9/23. We invite everyone who has donated to join in tomorrow’s workout even if you have maxed out your attendance this week. Thank you again for supporting the families of Special Operators who were killed in action or in training, the initiative to provide resources to essentially drown proof infants, and to giving severely wounded veterans a chance to find freedom in the outdoors through the Camp Patriot program.

TracFit Mudders – Our heat will start at 8:20am on Saturday. Go here to check out all the details about when to arrive. Print out and fill out the waiver form ahead of time. Pay close attention to your hydration NOW, because it will affect your performance on Saturday morning. Many of you are heading up there early on Friday so get plenty of rest Friday night. I suggest that our group team up in fours with team members of similar capabilities so that everyone can experience the event at their level. Help each other out, help others out, and be the positive example that you train to be everyday in the gym. As long as you try your best and leave no option to quit, I will commit to getting you across that finish line. We will leave no TracFitter behind.

Check out this comprehensive faq on Fish Oil and other really cool stuff at

“Fight Gone Bad”

In this 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.  This event will be a 3 round format.  The stations are:


  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Run: 50m (Reps)


The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


091611 FGB

For those of you who have never heard of the Fight Gone Bad fundraising program, it’s an annual event that Sportsgrants puts on to raise funds for various support to veterans and their families.  This year, the 6th year of the fundraiser, the cause will be to fund the Special Operations Warrior Fund (SOWF) which will fund college tuition to the children of Special Operations personnel (Delta Force, Rangers, Navy SEALs, Naval Special Warfare, Air Force Combat Controllers/Pararescue, Marines Special Operations Regiment) who have died in combat or training like those 31 who recently died when their helicopter was shot down in Afghanistan.

I’m not big into politics, but I am big on respecting professional warriors who knowingly go into harm’s way to fight for good.  I believe out of any branch of military, Special Operations are made up of the best of what our country has to offer.  We didn’t participate in the fundraiser last year because we didn’t have the right equipment to the the Fight Gone Bad workout as prescribed, and we still don’t this year, but I don’t want that to be an excuse to deter us from supporting a great cause.  We’ll make do, like we’ve always have, with what we have to run Fight Gone Bad workout and I hope all of you join me in fundraising and doing your best in the workout for this cause.  We’ll schedule a date for the workout soon (we will be closed on 9/17), but you can go here for more details about the event:

And here to make donations, are goal is at least $1000 and we have 11 days to achieve it:


Main Group Workout
Students will complete both workouts

For time:
150 wall ball shots, 20/14lbs (Goal = 6 minutes or less)

“Each rep begins with a rock bottom squat, with feet flat on the floor
Keep the elbows down and in
Keep the ball low to the chest
Don’t let the ball obstruct view of target
Launch with little finger roll and push
Make ascending and descending movements the same
Minimize breathing and ball contact noise
Breath deeply and attempt to synchronize breathing to shot rate”

Cleans (power for this time)
Ring Dips

090711 Karen & Elizabeth

“Meet at Cataldi Park after school, and we’ll settle this!”

It’s been a while since we hit up the “Fight Gone Bad” workout so it was a pleasure to introduce some of our newer athletes to the great stimulus the workout provides. Next up, 5 round championship match!

“Park Fight Gone Bad”
Move to each of the five stations after 1 minute at each station. This is a 5 minute round format with a 1 minute rest period before repeating the round.
3 rounds
– Wall Ball Shots (reps)
– Push Press (reps)
– Sumo Deadlift Hi-pull (reps)
– Bench Jumps (reps)
– Run (50m passes)

Click on the comments section for the results.


FGB or Fight Gone Bad is a beloved workout in the CrossFit Community. Three 5:00 minute rounds with 1:00 minute of rest in between rounds guarantees a nice start to a Sunday. This workout was given it’s name by BJ Penn and is used in the annual Fight Gone Bad fundraiser that supports funding Athletes for a Cure and the Wounded Warrior Project. For more info on the fundraiser, go here.

Our version of FGB in the Park:
Move to each of the five stations after 1 minute at each station. This is a 5 minute round format with a 1 minute rest period before repeating the round. 3 rounds is the standard.
– Wall Ball Shots (reps)
– Push Press (reps)
– Sumo Deadlift Hi-pull (reps)
– Bench Jumps (reps)
– Run (cycles)


Wall ball = 65
Push Press = 37
Sumo Deadlift Hi Pull = 39
Bench Jumps = 21
Run = 13
Total = 175

Wall ball = 37
Push Press = 92
Sumo Deadlift Hi Pull = 56
Bench Jumps = 34
Run = 9
Total = 228

Wall ball = 25
Push Press = 36
Sumo Deadlift Hi Pull = 61
Bench Jumps = 20
Run = 10
Total = 152

Chu Long:
Wall ball = 33
Push Press = 35
Sumo Deadlift Hi Pull = 26
Bench Jumps = 15
Run = 16
Total = 125

Wall ball = 85
Push Press = 63
Sumo Deadlift Hi Pull = 72
Bench Jumps = 51
Run = 12
Total = 283

With everyone off of work today, the opportunity to do a group workout was too good to pass up. There’s a lot to be said about this last year, and I’ve written a lot already about how blessed I have been. So, here’s to a new year, to new challenges, and to continued success for all the trainees.

MyChau’s Workout:
Mini “Murph” (Michael Murphy, US Navy SEAL, is my hero)
0.25mi run
25 pull ups
50 push ups
100 squats
0.25mi run
MC’s Time = 17:36
Cash out:
300 ab exercises

Chu Long’s Workout, Day#5:
5 rounds of:
7 wall ball shots, 16#
7 push ups
7 body rows, 60#
Chu Long’s Time = 6:58 (sub 7, that’s awesome!)
Cash out:
300 ab exercises

Group Workout:
“Fight Gone Bad” (scaled)

Do as many reps as possible at each station for 1 minute. Then, take 1 minute of rest after one rotation is completed. Do 3 rotations all together.

Jump Rope (960 reps)
Thruster, 20lbs dumbbell (180 reps_
Box Jump, 20″ box (190 reps)
Sumo deadlift hi pull/push press, 60lbs (160 reps)
(The counts were seriously screwed up since trying to not die during the workouts was taking up most of the concentration power)

Group Bonus round:
As many rounds in 5 minutes of:
P1: 100m run
P2: Push ups – 151 reps
P3: Bottom to Bottom Squats – 157 reps
P4: Rest
Rotate as player 1 completes run.