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WOD for Thursday 090210 – – Click Here For Today’s Schedule 
Press
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
–Rest–
“Fran”
21-15-9 For Time:
Thrusters (95/65)
Pullups

Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar bar locked out in the frontal plane. 

This is a CrossFit Benchmark WOD designed to be completed in 3-5 minutes.   

ENDURANCE WOD at 6pm tonight!
Weighted Time Trial
Run 1 Mile w/20lb weight vest
or
Row 1500m at Damper Setting of 8-10

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — FULL!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

World Record Fran?

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!  Need a reason?  Click here

NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 3 days …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Wednesday 090110 – – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
5 Rounds For Time:
5 Power Cleans (65% 1RM)
20 Double Unders

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day. 

The Metcon is intended to be short and powerful.  Don’t hold back in your strength segment preparing for the Metcon.  Using the prescribed Power Clean % will maximize power output and intensity.  Sub for Double Unders is attempts. 

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — SOLD OUT!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 5 days …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Tuesday 083110 – – Click Here For Today’s Schedule 
Skill:  Turkish Get Ups
–Rest–
6 Rounds For Time:
Row 250m
12 KB Snatch (52/35)
10 Burpee Pullups

Post Time to Comments
Sub 200m run IF rower is unavailable.  Scale Burpee Pullups to burpee box jump jumping pullups if you can’t do RX pullups.  

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
 Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
 CrossFit Gymnastics Certification - Sat/Sun, December 4/5

David Vanie, Courtney Epperson, and Mark Shapiro recently competed in and took 2nd place at the Trysports Mayo Lake Triathlon.  Great work!
  

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 5 days …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Monday 083010 – – Click Here For Today’s Schedule 
Weighted Dips
5 sets of 5 reps
–Rest–
21-15-9 For Time:
Hang Power Snatch (95/65)
Box Jumps (24/20)
Pullups

Post Dip Loads and Metcon Time to Comments
For the strength segment, warm up with a few sets of bodyweight ring dips.  Using a weight vest, weight belt, or dumbbell between your feet/knees perform 3 sets of 5 reps weighted as heavy as possible.  

ENDURANCE WOD tonight at 6pm!      
Run or Row
12 Rounds
1 minute max effort
30 seconds rest

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 5 days …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Sunday 082910 – – Click Here For Today’s Schedule 
Clean and Jerk
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @85% 1RM
–Rest–
“Grace”
For Time:
30 Clean & Jerks (135/95)

Post C&J Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 3 work sets at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full, below parallel front squat.  Jerks may be Push or Split Jerks but must be locked out overhead and stood to full knee and hip extension.

This is a CrossFit Benchmark WOD.  Scale load only to ensure proper movement execution.  Cleans can be full or power.      

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge - Saturday, August 28
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Grace!  1:05! Can you say “work capacity”?

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

NEW Bootcamps beginning September 8th!
Register by August 31st and SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Saturday 082810 
August Strength Challenge
Courtesy of 70′s BigIn 20 minutes, complete as many round as possible of:
3 Press (Men: 62.5% bodyweight  Women: 50% bodyweight)
3 Deadhang Pullups

Post Rounds Completed Comments

There is NO Open Gym today!  The Challenge will run from 9am until 12pm. 

Since it is a timed Challenge we will run start times at:
9:20
9:50
10:20
10:50
Additional heats as necessary up until 12pm.  Plan on arriving and warming up 10-15 minutes before your preferred heat time.

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
 Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
 CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate!

Challenge Results

NEW Bootcamps beginning September 8th!
Register by August 31st and SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Friday 082710 – – Click Here For Today’s Schedule 
Front Squats
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @80% 1RM
–Rest–
4 Rounds For Time:
Run 200m
10 KB Snatch – 5 each arm (52/35)
7 Pullups

Post Front Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Front Squat followed by 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squat below parallel and stand to full knee and hip extension.  

OPEN GYM tonight form 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge - Saturday, August 28
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Front Squat Good and Bad

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate!