Recently Crossfit Los Angeles participated in the annual fundraiser to raise money for the prostate cancer foundation, Fight Gone Bad. One of our teens, Julian, actually participated in the even with us and did a PHENOMENAL job! Just to give you an idea, the scores ranged between the mid 100's to just over 400. Anything over 300 is considered a pretty darn good score and Julian scored 309 in only his second attempt at this workout. Looks like your hard work really paid off!

Something else pretty great to notice, that guy counting Julian's reps in the picture below - that's his dad, Kevin! Kevin has been a client with us for years and seeing how great these workouts were for him, he realized just how great they would be for his kids too.

To see more photos of the event, check out our flickr site. To find out more about the workout and how the event was run, click here.


Julian does a sumo deadlift high pull during Fight Gone Bad

Today's Workout

4 x 1:00 erg sprint

<><><><><><><>

OH squat
4-4-4-4

<><><><><><><>

3 rounds
max reps shoulder press
max reps pull ups

Each round takes 5 minutes. When the timer starts you will have a 2 1/2 minute window in which to perform 1 maximum reps set of shoulder press. The set is over when the bar comes down from your shoulders. At 2 1/2 minutes, you then have a 2 1/2 minute window in which to perform 1 maximum reps set of pull ups. The set is over when your hands come off of the bar. That is one complete round.

---