Level 4 CrossFit Seattle: "Fight Gone Bad"

Level 4 CrossFit Seattle opened last night at 5:00 for the inaugural workout, "Fight Gone Bad." The big signs weren't up yet, so we were worried about people driving right past without seeing the place. Nancy and I stood outside on the corner of Leary Way holding big hand-painted signs on sticks -- "CrossFit Here!" Besides trying to make sure people who were looking for us found us, we had fun waving at complete strangers driving down this busy road. One guy gave us a very confident thumbs-up, which looked to me like somebody who already knows CrossFit. Other than that, we think we exposed a lot of people to the word CrossFit for the first time.

We had some impressive Fight Gone Bad results. At least four people scored over 300, at least one of them female. Great job!

Fight Gone Bad is (quoting crossfit.com):

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. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20- or 12-pound ball, 8-ft high target. (Reps) (Our target was 10 feet)
  2. Deadlift high-pull: 75 pounds (Reps) (we used kettlebells of 16, 24, or 32 kilos)
  3. Box Jump: 20" box (Reps) (our box was 18"
  4. Push-press 75 or 55 pounds (Reps)
  5. Row (for calories)

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