NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 2 days …SAVE 10%!

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

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 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!

August Fitness Challenge
Saturday, August 28th
9am-Noon

WOD for Sunday 081510 – – Click Here For Today’s Schedule 
Against a 2o minute running clock:
Run 1 mile
Then, perform AMRAP of “Cindy” in the remaining time

Post “Cindy” Rounds to Comments
For the “Cindy” portion of the WOD, scale pushups and pullups as necessary to ensure proper movement execution.  Score is the total number of Cindy rounds completed.    

Remember:  WODs today are at 10 and 11am!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 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

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!

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

WOD for Wednesday 081110 – – Click Here For Today’s Schedule 
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Time to Comments
This is a CrossFit Benchmark WOD.  Time to see how you stack up! 

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 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

Helen Get Your Gun!

Fight Gone Bad 5 — September 25th! 
Join our team!

WOD for Wednesday 072810 – – Click Here For Today’s Schedule 
Deadlift
Warmup:  5 reps @40/50/60% 1RM
Work: 4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM
–Rest–
“Annie”
50-40-30-20-10 Rep Rounds of:
Double Unders
Situps

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Deadlift followed by 5 work sets at 75% 1RM.  Note that the final set is for Max Reps @75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be stood to full knee and hip extension and lowered to the floor.  

This is a CrossFit Benchmark WOD.  You can do the situps anchored on the floor or on the GHD.  However, CAUTION should be taken to do this volume of GHD situps if you are unaccustomed to this workload.  Be smart! 

Bootcamps – Starting THIS WEEK
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Fight Gone Bad 5 - Sat, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 8 spots left!

New Bootcamps begin TODAY!

WOD for Monday 072610 – – Click Here For Today’s Schedule 
“Nancy”
5 Rounds For Time:
Run 400m
15 Overhead Squats (95/65)

Post Metcon Time to Comments          

This is a CrossFit Benchmark WOD.  Scale Overhead Squats to ensure proper movement execution.   

ENDURANCE WOD tonight at 6pm!
Run or Row
6 Rounds
3 Minutes Max Effort
Rest 1 minute on Intervals 1,3 and 5.  Rest 3 minutes on Intervals 2 and 4. 

Bootcamps – Starting TODAY
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
SMR Coaches Clinic - Sat/Sun, August 21/22
Fight Gone Bad 5 - Sat, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 8 spots left!

For The Love Of The Game!

New Bootcamps begin TOMORROW!

Thanks to everyone who came out for yesterday’s Tactical Strength Challenge!

WOD for Sunday 072510 – – Click Here For Today’s Schedule 
Front Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM
–Rest–
“Amanda”
9-7-5 Rep Rounds For Time of:
Muscle Ups
Snatch  (135/95)

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 90% 1RM.  Note that the final set is for Max Reps @90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be squatted below parallel and stood to full knee and hip extension.          

This is a new CrossFit Benchmark WOD, and Event #1 from the 2010 CrossFit Games.  Scale Snatch to 65-70% 1RM to maximize power output and intensity. 

Bootcamps – Starting TOMORROW
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
SMR Coaches Clinic - Sat/Sun, August 21/22
Fight Gone Bad 5 - Sat, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 8 spots left!

Tribute to Amanda Miller — here!