Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. This year it will benefit three charities: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. Fight Gone Bad 5 takes place on Saturday, September 25, 2010... REGISTER TODAY!

The first "Rx Checklist" Challenge - Class 01, will be held on Wednesday, July 21th @ 6:30PM. ALL STUDENTS are welcome to attend. Let's all show up to support this group of athletes attempting to complete all 30 TASKS within a 90 minute period: Scott, Tony, Rob, Grant, Julian, Molly, Sarah, Ty, Natalie, Aaron, Rob and Will.

Class 02 - Wednesday, August 25th @ 6:30PM. Please send entry request to .(JavaScript must be enabled to view this email address)

Originally created by Bryant Powers (CrossFit Oaho), THE “Rx" CHECKLIST is a serious test of skills commonly used in CrossFit style workouts. It was recently brought to the mainland by Freddy Camacho (CrossFit One World), who described it as “The greatest One World event ever.” This is how the challenge works: A small number of students will be selected for the Challenge to be held on a specific day and time. All athletes will turn their checklist card into the moderator. The cards will be shuffled and the order will be set for the entire Challenge. The participants will go one after another through each skill. Each skill will be set up immediately after completion of the previous skill. There are a few skills where two or more participants will perform at the same time. The moderator will determine how many participants will move at one time. All 30 TASKS (see below) must be performed in order, one after another. If the athlete fails an attempt, you get a second attempt before the class moves onto the next skill. If you fail more than two first attempts, you do not pass the Challenge. If you fail your second attempt on one exercise, you will get one more chance at the end of the Challenge to attempt the skill again. Here are the movements in order, along with movement standards we uphold:

“The Rx Checklist”

1. 5 reps - Front Squat (185/135).
Crease of hip below parallel and full hip extension at top of squat.

2. 5 reps - Overhead Squat (135/95).
Crease of hip below parallel and full hip extension at top of squat.

3. 5 reps - Deadlift (275/185).
Full extension at top of lift and hands must stay on bar for all five reps.

4. 5 reps - Kettlebell Swing (2/1.5).
Arms must stay straight and ears in front of arms in overhead position.

5. 5 reps - Thruster (135/95).
Crease of hip below parallel and ears in front of arms in overhead position.

6. 15 reps - Wall Ball (20/14).
Hip crease below parallel. Ball OVER the 10’ mark. Dropped ball is a failed attempt.

7. 3 reps - Squat Clean (185/135).
Hip crease below parallel, full hip extension at top. Hands stay on bar for all five reps.

8. 3 reps - Squat Snatch (135/95).
Catch in full squat with crease of hip below parallel to full hip extension.

9. 3 reps (each) - One Arm Dumbbell Snatch (50/35).
Catch in full squat with crease of hip below parallel to full hip extension. DB touches ground.

10. 3 reps - Dumbbell Hang Squat Clean (50/35).
Must catch in squat with crease of hip below parallel.

11. 3 reps (each) - Turkish Get-Up (50/35).
Lying flat on back to standing back to laying flat on back equals one rep.

12. 3 reps - Press (135/95).
Ears in front of arms in locked out overhead position.

13. 3 reps - Push Press (155/105).
Ears in front of arms in locked out overhead position.

14. 3 reps - Jerk (185/135).
Ears in front of arms in locked out overhead position. Push jerk or split jerk.

15. 3 reps - Bench Press (BW / 66% of BW).
Touch and go. Bar to chest full lock out at the top.

16. 3 reps - Sumo-Deadlift High-Pull (135/95).
Elbows above bar in high pull position.

17. 15 sec hold - Paralette L-Sit.
Toes above hips at start and end.

18. 15 sec hold - Freestanding Handstand.
No spotter. May travel.

19. 1 ascent - Rope Climb 15’.
Must start on with butt on ground. No feet.

20. 1 reps - Bar Muscle-Up.
Full extension of arms at the bottom. Arms locked out above the bar.

21. 2 reps - Ring Muscle-Up.
Turn palms out at bottom prior to beginning and turn palms forward when over the rings.

22. 3 reps - L Pull-Up.
Toes above hips at start and end. May lower the legs each rep, toes above hip before start of rep.

23. 5 reps - Strict Pull-Up.
Full extension of arms at bottom. Chin over bar at top.

24. 10 reps – Chest to Bar Pull-Up.
Full extension of arms at bottom. Chin over bar at top.

25. 5 reps - Handstand Push-Up.
Forehead touches deck. At top position, head comes forward and ears are in front of arms.

26. 5 reps - Ring Dip.
Shoulders below elbows at bottom position. Turn palms forward when over the rings at top.

27. 25 reps - Push-Up.
On count of judge. Down, hold, up, hold. Chest to deck. Full extension of arms at top of push-up.

28. 10 reps - Rebounding Box Jump (30/24).
Must jump as soon as feet touch the ground. Must get full hip extension jumping off box.

29. 3 reps (each) - Pistol.
Butt must go to ankle depth. You leg extended cannot touch ground for all three reps.

30. 10 reps - Double-Under.
Self explanatory.

There will be one “Rx Checklist” Challenge per month. Each month will be denoted as a graduating class. The first Challenge will be Class 01, the second Class 02, etc… There will be a framed photograph of each graduating class hung up at the gym. Upon successful completion you will receive a certificate and the coveted “Rx Checklist T-Shirt”.

What is a CHALLENGE? These competitive events are one of my favorite elements of our program. They give us all a chance to get after it in a fun, supportive, high energy atmosphere! We pick a workout, then we pick a date for the "PRELIMS" when everyone completes the workout as fast as possible. Exactly 8-WEEKS later, we battle it out at the "FINALS" for Cash Prizes awarded to most improved time and fastest time! Beginner, intermediate, advanced and elite categories for both men and women give every student the opportunity to participate. Previous challenges include; FRAN, HELEN, LF GAMES, JACKIE, LF OLYMPICS and NANCY. THE NEXT 8-WEEK CHALLENGE...



"DEATH-BY-BARELL": 5 rounds for time: 15 Deadlift, 12 Hang Power Clean, 9 Front Squat, 6 Push Jerk
PRELIMS: Saturday, June 5th @ 8:30-11:30 AM (Heat Assignments)
FINALS: Saturday, July 31st @ 8:30-11:30 AM (Heat Assignments)
ENTRY FEE: $35

ATTENTION ALL STUDENTS: There are EXCITING UPDATES for the upcoming CHALLENGE. Please see below...

1. There are now FOUR CATEGORIES instead of three:
Women: (Beg- 35#, Int- 55#, Adv-75#, Elite-95#)
Men: (Beg- 75#, Int-95# , Adv-115#, Elite-135#)
2. The entry fee of $35 will include a "DEATH-BY-BARBELL CHALLENGE" T-SHIRT.
3. Heats will run every 30 minutes starting at 8:30 AM with a 25 MINUTE CUT-OFF.
4. Each athlete will be JUDGED according to CrossFit Games movement standards.
5. CASH PRIZES will be awarded to "most improved" and "fastest" times (women/men) in all categories.

WHAT IS THE CPAT?
The Candidate Physical Ability Test (CPAT) is a new minimum requirement for the position of Firefighter. The job of a Firefighter is one of the most physically demanding jobs in the world. It requires high levels of cardiopulmonary endurance, muscular strength and muscular endurance. LALANNE FITNESS has designed classes that simulate the physical demands of this test. Our functional movements and CrossFit workouts will develop the fitness and skill needed to pass the CPAT your first attempt. The CPAT is a timed pass/fail test that consists of eight (8) critical physical tasks that simulate actual job duties on the fire ground...

During the CPAT, you must progress along a predetermined path from one event to the next in a continuous manner. Participants wear a 50-pound (22.68-kg) vest to simulate the weight of self-contained breathing apparatus (SCBA) and firefighter protective clothing. An additional 25 pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate a high-rise pack (hose bundle), is added to your shoulders for the stair climb event. You have 10 minutes and 20seconds to complete all eight tasks. It is your responsibility to schedule and pay for your own CPAT. CLICK HERE for a video of the CPAT course from the California Fire Fighter Joint Apprenticeship Committee (CFFJAC).