Recap Thursday

CrossFit Boro – Fit To Fight

It’s Thursday!! This past weekend I (Dustin) traveled to Charlotte N.C. to the Fit to Fight training facility in Gastonia, to train and help with a level 1 & 2 instructor course with 8 hopeful candidates from all over the country. While there, It was brought to my attention of a few changes to the curriculum that we will cover tonight. The two changes we will be looking at are with side headlock defense and power slap. I think you’ll like what’s changed!

View Public Whiteboard


Pummeling Work



Rising Front Slap (various angles)

Power Slap (main focus)


Side Headlock (early)

Side Headlock (late – reviewing changes to the curriculum)


Mouth piece

Groin protection (males)

Wrist wraps

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