This Saturday, we will be hosting Coach Michelle Beal’s going-away-WOD. 😦  The WOD will kick off at 0900.  Following the workout, we will be judging some athletes for the Asia Championship Online Qualifier.  If you have signed up to be judged on Saturday, I do not suggest doing the going-away-WOD, but I do suggest getting out there and cheering on the other athletes and we say goodbye to a very very valuable member to our FTCF community!

Three sets of:
Strict Shoulder Press x 8 reps (at roughly 65-70% of 1RM)
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
10 Ring Dips



As most of us know, the Asia Championship Qualifier workouts have been released! I have set up a Facebook Event and invited everyone participating to review the time slots we have judges available.  Please review and sign yourself up.  If you are doing the Asia Championship and did not receive a FB invite from me, please let me know.  This WODs look challenging and fun! I know FTCF is going to make a great showing 🙂

Did I mention its not too late to register?  You can register all the way until the score submission deadline which is January 30th at 23:59.  Click here to check it out!

Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

For Time:
30 Snatches 135/95



Today, Monday, January 16th, we will only be hosting a 0900 WOD only.  There will be no 0745am class and no evening classes.  Hope to see you at 0900.

The Asia Championship Online Qualifier will be released this Friday.  It is hard to plan for a WOD we don’t know what it is and what it entails, but the tentative plan is to provide judges on Saturday, January 21st from 1000-until complete and on Saturday, January 28th from 1000-until complete.  We have until January 30th to submit scores.  If you can not make these times, it is your responsibility to contact us to set up a time.  You can message us by email at info@fighttonightcrossfit.com, message us on our Facebook page, or talk to us in person during class. Have’t signed up? Click here.

The 2017 CrossFit Open Registration is now open! Whether you are new to CrossFit or a well-seasoned athlete, EVERYONE should sign up for the Open. Please don’t make us coaches harass you to sign-up, its only $10! Last year nearly every athlete signed up; at total of 55 varying in experience and it was such a great time!

“But coach, I don’t have double unders/pull-ups/muscle-ups, should I sign-up?” THERE ARE NO PREREQUISITES TO SIGNING UP AND PERFORMING YOUR ABSOLUTE BEST WITH YOU FTCF FAMILY. SIGN UP! “But coach, I just took fundamentals last weekend, am I too new to sign up?” Absolutely not! This is the best time to sign-up for The Open because you get to set a baseline for yourself. These workouts are repeatable, so in the future when you go back to crush these workouts, you can see your improvements. 

Starting February 23rd, a workout will be announced to the entire world for athletes to complete by that following Monday. The workout will have an Rx option as well as a scaled option. This will happen week after week until March 27th. This is a great way to see your personal improvements and capabilities, connect and have fun with your CrossFit community, as well as see where you rank in your age group/region/the world.

To sign up, click on the following link. https://games.crossfit.com Enter your information, select “Fight Tonight CrossFit” as your affiliate as well as “Fight Tonight” as your team. Any questions, don’t hesitate to ask!

Let’s get it guys! Cheers to a great week ahead!

Spend 10-15min working on goals

4 Rounds
21 Box Jumps (24”/20”)
18 Wallballs (20/14)
12 KB Swings (53/35)
9 Burpees



Since Monday is a holiday, we will only be hosting a 0900 class. There will be no evening class on Monday, January 16.  Hope to see you Monday at 0900 🙂


For Time:

20 Hanging Bear Complexes (95/65)
1 Complex = 5 Cycles of
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Push Press

Partners will alternate after completing a full complex.

If the bar is dropped or set down before all 5 cycles are completed then the complex must be started over.


Back Squat
6×2 @ 80%

“Running Annie”
Double Unders
Abmat Situps

Start with 400m run, 400m Run in between each set, Ends with 400m Run.
400m Run = 4 laps around basketball court with slight rounding of the corners

Double Under:Single Under is 1:2

*Refer back to May 20



Every 2min for 20min
Sets 1-2 3r @ 60%
Sets 3-4 2r @ 70%
Sets 5-6 1r @ 80%
Sets 7-8 1r @ 85%
Sets 9-10 1r @ 90%

5sets of 3min AMRAP
3 Power Cleans (135/95)
6 Pushups
9 AirSquats

Rest 1min in-between sets
Keep track of score (round + rep) for each set

*Refer back to Oct. 6

Spend 5-15min working on goals