September 21, 2011 Group Training Session for Fight Gone Bad (FGB)

We have programmed Fight Gone Bad (FGB) to provide some of our athletes an opportunity to experience FGB and to provide them an incentive to donate to a charitable cause of their choice. This is the first time we have done this in our journey towards providing a first class venue for our Responders and their families to enhance their physical and mental fitness. September 24, 2011 marks our one year of operations and, as part of our celebrations, we wanted to provide our athletes Training Sessions that can help them reflect on their own journey towards being fitter (and perhaps, better) human beings.

We recommend the following Charities:

Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: None

C. Conditioning: WOD 

 “Fight Gone Bad” (FGB)

This workout consists of three five-minute rounds with one minute of rest between rounds. Each round consists of working for one minute at each of the five stations below :

  • Wall Ball:  20#/14# ball, 10 ft. target (Reps)
  • Sumo Deadlift High Pull:  75#/55# (Reps)
  • Box Jump:  20″ box (Reps)
  • Push Press:  75#/55# (Reps)
  • Row:  Calories (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie counts as one point. The total amount of points is your Fight Gone Bad score.

The history and an explanation of FGB is shown here:


CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Wed, 3S Off (WOD: 5 X 800m at 3:40sec (+ or – 5 sec), rest 6mins each set)

Swim: SS Wed, 3S Off (WOD 5 x 100m, resting 15sec between each 100m. Rest 1-2mins, then swim 5 x 50m, resting about 10sec between each 50m).

Bike: SS Wed, 3S Wed (WOD: 25mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

 Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota  

 For more information regarding these upcoming events pls contact Dave at 688-7698.


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