Friday 101210

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20#(14#), 10 ft target (Reps)
Sumo deadlift high-pull, 75#(55#) (Reps)
Box Jump, 20" box (Reps)
Push-press, 75#(55#) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the 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.

Compare to:  January 31, 2010
Compare to: September 26th, 2009 

Add your points and post them to comments.

Welcome to the family foundations crew; Leslie, Herb, Jesse, Lindsey, Sara, Camie, Gerry, and Annie (not pictured)!

What do you get the Verver that has everything?  Well we have some ideas for you.  Remember the awesome hoodies that Theno Designs created for us?  That’s right, they are on sale and are going fast.  They are knocked down to $40!  Get them while there hot, and while there are sizes left.  The promo code is “FoSho” when you are checking out.  You’re welcome Sheps.  They will be available for gym pick up or delivery (not including shipping and handling).  Also, we have gift certificates available for private training, monthly dues, or 1-on-1 nutrition sessions.  

House call…  If you haven’t noticed–we are getting a little cozy with each other in our humble home.  I know everyone is getting antsy to move into the new space just like us.  But, please bear with us for the next few weeks.  With that being said we need to think of our fellow athletes and friends during this time of giving.  We love all of you and want you to come in and better yourself, but some of you might be feeling a little left out.  Recently, we have had multiple people sign up for classes and then late cancel.  If there is someone on the wait list they do not get enough time to change their schedule to get in their “strong on” for the day.  Other gyms have instituted fees for late canceling or limit how far out you can schedule classes.  We do not want it to come down to this, but everyone needs to help out.  A heads up, 3x a weekers(yeah, I went there) this really affects you.  When you late cancel, Mind Body deducts one of your twelve classes for the month.  Mind Body constitutes a late cancel as any time less that 12 hours before the class.  If you have any ideas on how we can fix this issue, please leave a comment.  We have already thought of public humility, depantsing, water balloons, and a sharp stick in the eye.  So come up with something better. Don't make us the bad guys, if you're not going to make it to a class cancel it.  We can't make you stronger if you don't show up!


  1. Blake :

    Is a six hour window better than the current twelve hour one? The penalty for a late cancelation could work like a swear jar, it worked for me.

  2. James :

    As one of the worst offenders, I have to acknowledge that depantsing would only encourage my behavior.
    But seriously, it might make sense for us to go back to something that worked pretty well the last time we had overcrowding – 2 lunch WODs.

  3. Courtney :

    I love you people. . . way to recognize, Fo Sho.

  4. Matt :

    Two lunch classes will be added the minute that the noon class is full on a regular basis. We’re happy do this… when we added a second class to the lunch hour a few months back, one class was mostly full and the other… well, someone always got personal training. 🙂

  5. Welcome new peeps!
    RE schedule topic: Same goes for people who don’t show up. This is also why some wait listed people show up regardless of not being put into a class (from the wait list) as well. They’re not sure whether someone’s late canceled (and the trainer not had enough time to add them) or just not bothered (or couldn’t due to traffic etc…) to show up.
    It’s definitely more critical to be diligent with signing up because of the colder weather and shorter days bringing people inside to workout.

  6. Jack :

    50 burpees per late cancel?

  7. James :

    Nice suggestion from the guy in Chicago. . . .

  8. Gregg :

    How about an 800 meter run while being chased by Anna and Allen’s great danes?

  9. Doug :

    Can there be some sort of amnesty for people who register late? I have definitely late canceled before, but I rarely register more than a few hours in advance anyway. To that point though, I haven’t been having too many problems getting into classes even with my late registering ways. Whatever problems I do have (weekends are much worse), I chalk up to my own poor planning and belonging to the best CrossFit gym in the known universe. I really appreciate you trying to make sure we can get in to classes though, and will happily stand by any punishment you decide to dole out to James.

  10. Mas :

    FGB score, 353. Soo need a rest day.

  11. Joylyn :

    Rx 278, improved by 5 reps….gamed the row too much, meh, not next time! 106 rd#1, 83 rd#2, 89 rd#3. 30PP-20-20. 25 on box jumps, almost no step downs, getting better.

  12. To balance family, love, friendship is the subject of life, must face, but I still felt a deep loneliness, but not loss of life will allow me the wisdom and vision

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