Fight Gone Bad is a 17-minute CrossFit workout designed for mixed martial arts fighter B.J. Penn, who said that the workout felt like a "fight gone bad" after completing it.
Over the years, the CrossFit community, which is largely comprised of current service members and veterans, adopted the workout as a fundraising mechanism to support the families of Special Operations troops wounded or killed in the line of duty.
The workout consists of three 5-minute rounds of work, with one minute of rest in between. Each round consists of:
- One minute of 20-pound wallball shotsElkins, who currently serves in the Maryland National Guard, will take part in Fight Gone Bad 6 on Saturday, Sept. 17, at District CrossFit in Washington, D.C. To Donate to Elkins' Fight Gone Bad and learn more about the District CrossFit team, Click Here.
- One minute of 75-pound sumo deadlifts
- One minute of 20-inch box jumps
- One minute of 75-pound push presses
- One minute of rowing
Gallucci, who served in the Army Reserve and deployed to Iraq in 2003, will take part in Fight Gone Bad 6 on Saturday, Sept. 24, at Potomac CrossFit in Arlington, Va. To Donate to Gallucci's Fight Gone Bad and learn more about the Potomac CrossFit team, Click Here.
The proceeds from Fight Gone Bad 6 have been specifically designated to support the families of the 31 Special Operations troops -- mostly Navy Seals -- killed in the August 6 helicopter crash in Afghanistan.
Participants must be associated with a CrossFit-affiliated gym to join Fight Gone Bad. To learn how you can become involved, click here.
After Fight Gone Bad 6, the VFW DC office hopes to share photos from the event on this blog.
In the coming months, DC staffers plan to participate in additional athletic events around the city, raising awareness of VFW and supporting military and veterans' causes. Check back regularly for updates.
