Today we hold a going away WOD for Jackie and Caitlin, two fierce competitors at FTCF.

Caitlin started WODing with Fight Tonight back in August 2015.  Since then, she has grown into an amazing competitor; both on the FTCF whiteboard and as a teammate at the GirlFit competition down in Busan this last May.  I’ve never witnessed this girl give up during a WOD.  She puts her head down and puts work into every WOD she does and the gainz are coming in hot! Just today she benched her previous 1RM not once, but three times!  Keep up the amazing work Caitlin and best of luck to you in San Antonio.

Jackie will also be heading out shortly, making her way out to Washington D.C.  Jackie is always up for a challenge! That’s the competitive beast in her.  She too started WODing with Fight Tonight back in August 2015 and has competed in a handful of competitions such as The 2016 CrossFit Open, Asia Championship Online Qualifier AND the Korea Throwdown, GirlFit Busan and the Osan Sizzling Summer Showdown.  All too often I would mention a competition and she would be the first to ask, “where do I sign up?” The drive that Jackie has is inspiring. She is always challenging herself and pushing herself to her full potential.  We will miss your colorful outfits and free-spirit at the gym. Best of luck to you in D.C.

For Time:
20 Synchronized Burpees
1,000m Row – Deadlift Hold at top position (Rx: 225/155, BD: 285/205)
200 Double Unders – Wall Squat Hold (2SU=1DU)
60 KB Swings (53/35) – Hollow Body Hold
60 Weighted Step Ups w/KB (24″/20″)- Handstand Hold
20 Synchronized Burpees


Bench Press
3s 3r @ 80%

EMOM for 12min
Alternating between:
Strict T2B 6reps (Lying Leg Raises) Handstand Hold (30-45sec)
Double Unders (25-50r or 45sec practice)
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pullups



This Saturday, July 23,  we will be hosting a “Going Away WOD” for two of our athletes, Jackie and Caitlin. So come on out and say your goodbyes the best way we know how, WODing it out with these two amazing, strong athletes:)

On Sunday, July 24, we are planning to get together at Dillingers in Itaewon around 1:30pm to watch events from the 2016 CrossFit Games.  We should be there for a few hours, so come on out, have some food, hang out and watch the best of the best compete for the title “Fittest on Earth”


Front Squat
5s 3r @ 80%

12min AMRAP
UB Hang Power Cleans*
*Every break  = 5 Hand Release Pushups

RX: 115/75
Big Dawg: 135/95


3s 10r Bicep Curls (with DB) *Build to heavy
3s 10r Tricep Extenstion (with DB) *Build to heavy
3s 10r (each arm) Bent Over Dumbell Rows *Build to heavy

8 Wall Walks (Big Dawg: Wall Walk + Noes and Toes HSPU)

Every 3min for 6sets
200m Sprint




We are heading into week 3 out of 4 in the muscular strength cycle.  That includes a minimum of 3 sets of no more than 6 reps at a minimum of 80% of our 1RM.  Rest needs to be anywhere from 2-5min between each set.  After the muscular strength cycle we will flow into a power cycle which will include more OLY lifts and accessory OLY movements (think snatch balances, snatch presses, clean pulls, etc.).  Test week will be determined shortly.

I suggest bringing your own personal timing device for this WOD (i.e. watch, phone, hourglass, etc.).

Push Press
5s 3r @ 80%

Dumbell Squat Clean

4 Rounds
50 Double Unders (100 Single Unders)
15 DB Squat Clean (45/35)
10 Burpees
50 Double Unders (100 Single Unders)

Rest 2min after each round