WEDNESDAY

Change in plans…..Bring us your $20 for the shirts by Friday!
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Also, for those of you who signed up with FBG LA Style this week, you must pay a late fee of $10.  In efforts to keep the FGB donations alive, Red Stick has given you the option to donate it to a member of another team who has not reached the $150 yet.  Help out your fellow Crossfitters and let’s bring our Louisiana community together!

STAY TUNED FOR AFTER PARTY PLANS FOR FIGHT GONE BAD!

And the Best Sweat Angel award goes too…...::Drum Roll::.......Matt Thompson!!!!

Workout of the Day
Back Squat 5-5-5

Then

“Annie”
50-40-30-20-10
-Double Unders
-AB Mat Sit Ups (Butterfly)

TUESDAY

We are really impressed with the amount of money raised.  We have a little under a month to reach our goal.  Our total is up almost 300 hundred dollars from yesterday.  Right now we have Kurt Soileau in the lead with an impressive $865.  David Rollins is in second with $500, Jackie Blount in third with $380 and Bethany France in fourth with $350.  Keep it up guys!

UNIFORMS!!!

Workout of the Day
Planks 3-3-3

Then

10 Minute AMRAP
-5 Thrusters (135/95)
-5 Burpees

MONDAY

As of now we have 28 people registered to raise money for FGB however, a lot of you still have not reached your $150 yet.  If you plan to compete it is mandatory, so make sure to get on that.  Also, remember you must register for FGB Louisiana Style in order to participate September 17 FGB LA Style Sign Up.  We are proud that so many of you are registered for Fight Gone Bad.  It says a lot about our community.  As of now, we have raised $3,905.  If we could each donate $300 or more, it would give us around $8,400!  Let’s set a goal of $8,500 for the gym!  Remember the person who raises the most will get a prize!    Ask friends, family, and local businesses to help out and get those donations rolling in!

He-Man Woman Haters Club :  No GIRLS allowed!

Workout of the Day
Bench Press 5-5-5

Then

2 Minutes at each station- MAX Reps

-Row (Calories)
-Box Jumps 20”
-AB Mat Sit Ups
-Slam Balls

*1 Minute break between each station

SATURDAY

Don’t forget about Yoga Bliss at 4 O’ clock (Saturday).  We will be at the highland location.  Make sure to bring 5 dollars and a towel.  Hope to see you there!

Stretching it out!

Workout of the Day
“Murph”

For Time:
-1 Mile Run
-100 Pull Ups
-200 Push Ups
-300 Squats
-1 Mile Run

FRIDAY

We are trying to gather all the information for FGB.  If you want to participate then you must have your 150.  Also REGISTER WITH RED STICK BY TODAY (Do it NOW)!!!! 

Kenny drops in from Laff.  Good Job Kenny!

Workout of the Day
Front Squat 3-3-3

Then

“Fight Gone Bad!”

Three rounds of:
-Wall-ball (20/14)
-Sumo dead lift high-pull, (75/55)
-Box Jump 20”
-Push-press,( 75/55)
-Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

THURSDAY

As CrossFitters, Runners, and athletes in general we go through shoes every 6 months.  Most of the time the shoes are still in fairly good condition.  I came across the Soles4Souls organization when I participated in a Muddy Buddy race.  After the race they had a box set up where you could donate your shoes.  This organization gives shoes to those who cannot afford them or to those who have been struck with tragedy.  They were one of the many organizations to help with Hurricane Katrina.  Let’s do our part by donating our old shoes to this organization.  Bring as many pairs as you like to the gym with 5 dollars (to help pay for shipping) and we will ship them on behalf of the Geaux CrossFit members.  CrossFit is more then just a workout.  It is a community of people supporting one another.  To learn more about the Soles4Souls organization Click Here

Bethany is holding the 60 pounds that she has lost!  Keep it up!  For those of you who want to follow Bethany’s journey you can visit her blog Here

Workout of the Day

“Elizabeth”
21-15-9:
-Squat Clean (135/95)
-Ring dips

Then

21-15-9
-Push Jerk (135/95)
-Squats

WEDNESDAY

If you plan on participating you will also need to register with FGB Louisiana Style too.  CLICK HERE.  This is for the actual event being put on by Red Stick CrossFit.  Please do so TONIGHT (Tuesday)- No later then Wednesday night.  This is so we can designate heats and scale.  Hurry up and get the 150 taken care of.  It is mandatory this year to participate.  We are sorry to give you this information on such short notice, but we just received it ourselves.

Here are some details on how the workout will be set up for Scaled participants :

-Wall-ball: 14/10 pound ball, 10 ft target. (Reps)
-Sumo deadlift high-pull: 55/35 pounds (Reps)
-Box Jump: 20” box (Reps) - step ups allowed
-Push-press:55/35 pounds (Reps)
-Row: calories (Calories)

Rx Participants:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20” box (Reps) - no step ups
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

Blake…..COME BACK ALREADY!

Workout of the Day
Shoulder Press 3-3-3

Then

5 Rounds for time:
-20 Sit ups
-15 Toes to Bar
-10 Floor Sweepers (115/75)