Full body workout in less than 20 minutes

By Rachel Leigh email

WEST PALM BEACH, FL (WFLX) - When I accepted the BGI Fitness challenge, I figured it would be a challenge, but not enough to make me sore for a week!

Dana Lynch, owner of CrossFit South, says, "It's 17 minutes, so how hard can it be right?"


There are five stations. Dana demonstrates the five exercises in today's workout titled 'Fight Gone Bad': wall ball, sumo deadlift high-pull, box jump, push-press and row.

I'm already hurting after the warm up, and I have three rounds to get through.

Seriously, who thought of this? "It was originally equipped for police, fire, military personal, and they found it was good for geriatrics, your mother, stay at home mom, police officers - anyone wanting elite fitness, and an everyday person should want elite fitness."

When I go to the gym, I sometimes am intimated by the boys. But that's not the case at BGI Fit.

Caroline Burnside, BGI Fit member, says, "Actually, they are motivating if you work with them. If you can keep up with them, or try to, it helps a lot."

Plus, everyone seems to like this regiment because it's fast. "It's quicker, and it's intense, but it's over. You don't have to spend three hours at the gym to get the same results."

Max Byrd adds, "You're in and out in an hour."

And there's only mountains here. "You'll never be at a plateau here, because when you reach a plateau, we'll just change it up on you," says Dana. "It doesn't matter your sex, your age or your physical ability or inability.

"I've been doing this myself for two years, and my first time doing 'Fight Gone Bad' was a little like your own experience. I was fit, thought I was fit, thought I could do all the exercises, and people took weight away from me to make sure I had the right form. And that's what we emphasis is form first, consistency, then intensity."

Who knew 15 minutes could be so hard?

If you're up for the challenge, there are two BGI Cross Fit locations in our area:

Serving the West Palm and Palm Beach Gardens area:
7231 Haverhill Business Parkway Suite#205
West Palm Beach, FL 33407
561-296-9444 (phone)

Serving the Jupiter and Tequesta area:
401 Maplewood Dr Suite#3
Jupiter, FL 33458
561-427-6677 (phone)