My bosses at CROS3FIT (Brandon Cullen, Kirk Dewaele and Sam Mischner) own a second gym, called Fight Gone Mad. It is a fabulous boutique gym on South Blvd., just north of the Dilworth area, here in Charlotte. Yes, the FGM concept is based off of the benchmark CrossFit workout, Fight Gone Bad, but it really is something all its own. The key XFit concepts of "High Intensity/ Functional Movement/ Constant Variation" are all absolutely there, but the equipment and the exercises that FGM throws at its patrons are new and inventive, while still being very safe and less intimidating than regular CrossFit.
Check out what it's all about at: http://fightgonemad.com/. And while you're at it, why not go ahead and make a reservation for your free trial class?
Below is a breakdown of the workout that owner, Brandon Cullen, put me through this morning. Quick and effective!!
Workout Pattern:
*3 rounds
*5 exercises
*1 minute of ea. exercise
*1 minute rest b/w rounds (total workout time: 17 minutes)
FGM WORKOUT (2/7):
3 Rounds:
- Overhead Plate Rotation (25 lb.)(halo circle plate overhead, then punch it straight out in front of you at shoulder height, repeat by circling in the opposite direction)
- Walking Lunge w/ Kettlebell Overhead in R Arm (1 pood)
- Walking Lunge w/ Kettlebell Overhead in L Arm (1 pood)
- Plank Walk Up and Over Rogue Block (like plank walking over a 4+ riser bench)
- Slam Ball Goblet Jump Squat (20 lb.)
Finisher:
Tabata (8 rounds of 20 sec. ON/ 10 sec. OFF) - Burpee
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