One of the most exciting & intense workouts at CROSSFIT COASTAL is the world famous “Fight Gone Bad.” A classic CrossFit challenge of mixed mode, functional movements with little rest at a very high heart rate, this benchmark WOD is well recognized as an annual fundraising event supporting prostate cancer prevention and research.
This week’s Student Athlete of the Week goes to Shelby Morge, one of the strongest, most humble, nicest, and most dedicated members of our community. She is a model student that is committed to excellence – she never cuts corners, takes detailed notes of her workouts and enthusiastically cheers her teammates on.
Now stronger and more confident than ever before, she has achieved a spot on our whiteboard Hall of Fame for Fight Gone Bad scores. Keep up the good work Shelby!!! Success is contagious!!!
Workout of the Day
Warmup: 500M Row followed by Dynamic Range of Motion Warmup
Skills: GHD Movements: Back Extension, GHD Situps, & Hip & Back Extension (video)
WOD #1: 3 Sets of Max Pullups (1 min rest in between sets)
-1 minute rest-
WOD #2: 3 Sets of Max Pushups (1 min rest in between sets)
-5 min rest-
WOD #3: “Michael” – 3 Rounds of 50 Back Ext, 50 Situps, & 800M Run (video)
{ 8 comments… read them below or add one }
Yay, Shelby! You are doing great and are so strong and I absolutely love working out with you. Congrats on your FGB score and student of the week — you definitely deserve it!
Shelby is awesome, end of story
Way to go Shelby! Your consistency is paying off big time. Love those muscles and your beautiful smile:)
Definitely a well-deserved recognition. Shelby is an amazing woman in all aspects of her life. I feel priviledged to call her a friend.
Shelby ROCKS!!!
Shelby, you look awsome!! It is always so nice to see you at class. You are so encouraging to me and you always have a positive attitude. Great Work!
Hey CFC,
We posted the workouts for our fundraiser and cookout tomorrow. Click on the “view tomorrow’s wod” under the calendar and check ‘em out. Come out and join us for the fun. No obligations to donate or do the wods… just feel free to come and grub and water with fellow CFers.
Zeke, sorry you’re out of town. Let’s get everyone together for a beach day next weekend.
Thanks friends! I am sorry I missed this yesterday, I have been out of town. Everyone at CFC is so great and encouraging! I wouldn’t be able to accomplish as much without you, and I certainly wouldn’t look forward to it as much as I do! See you at 10am!