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WOD for Wednesday 090810 – – Click Here For Today’s Schedule 
Weighted Pullups
5 sets of 5 reps
–Rest–
For Time:
Run 200m
50 Double Unders
Run 200m
40 Double Unders
Run 200m
30 Double Unders
Run 200m
20 Double Unders
Run 200m
10 Double Unders

Post Pullup Loads and Metcon Time to Comments
For the strength segment, you will do five sets of weighted pullups carrying as much weight as possible.  Use weight vests, weight belts, or a dumbbell between your feet to add load.  Ensure all pullups are full ROM….full extension of shoulder and elbow at the bottom and chin over the bar up top. 

For the Metcon, only sub Double Under attempts as necessary.          

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) – Only 5 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE! — 8 spots left!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Need a reason to participate in or donate to Fight Gone Bad 5? 

Click here to view the embedded video.

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!

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

WOD for Friday 090310 – – Click Here For Today’s Schedule 
Handstand Pushups
5 sets of 5 reps
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
–Rest–
For Time:
Run 200m
50 KTE
Run 200m
40 KTE
Run 200m
30 KTE
Run 200m
20 KTE
Run 200m
10 KTE

Post Metcon Time to Comments
For the strength segment, perform 5 sets of 5 Handstand Pushups with as little assistance as possible.  If you can do full ROM then add a weight vest for additional load.   

For the Metcon, knees to elbows have the potential to be a very potent (ie, very debilitating) movement.  You may sub with lying down KTE, or Abmat Situps, though either of these options will likely also shorten your WOD time.     

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

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

Need a reason to participate in or donate to Fight Gone Bad 5?  Here’s a few….

Click here to view the embedded video.

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!

WOD for Thursday 082610 – – Click Here For Today’s Schedule 
Skill:  Muscle Ups
–Rest–
“Blue Devil”
For Time:
125 Double Unders
100 Air Squats
75 KB Swings (52/35)
50 Burpees
25 Thrusters (115/75)

Post Time to Comments
We will be doing specific skill segments on our strength “off” days.   

For the Metcon, scale movements as necessary to ensure proper execution.    

ENDURANCE WOD tonight at 6pm!
2 Rounds of 12 Minute Efforts
2 Minute Rest between Rounds            

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

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!

WOD for Wednesday 082510 – – Click Here For Today’s Schedule 
Weighted Pullups
3 sets of 5 reps
–Rest–
AMRAP in 12 Minutes:
3 Handstand Pushups
6 Pullups
9 KTE
12 KB Swings (52/35)

Post Pullup Loads and Metcon Rounds Completed to Comments
For the strength segment, warm up with a few sets of bodyweight deadhang pullups.  Using a weight vest, weight belt, or dumbbell between your feet/knees perform 3 sets of 5 reps weighted as heavy as possible.  These should be deadhang pullups. 

For the Metcon, sub kickups or negatives for HSPU’s and scale other movements as necessary to ensure proper execution.               

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 3 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!

WOD for Monday 082310 – – Click Here For Today’s Schedule 
Back Squat
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, 2-3 attempts at new 1RM
–Rest–
3 Rounds For Time:
20 Burpees
50 Double Unders

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat.  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 squatted to depth below parallel at the knee and hip joints and and stood to full knee and hip extension.        

For the Metcon, the only substitution for Double Unders is DU attempts.  Jump to a height at least 6″ above your reach on the Burpees.      

ENDURANCE WOD tonight at 6pm!
Run or Row
10 Rounds
30 seconds all out effort
2 minutes rest between rounds

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 3 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

Hip Drive gets you to a PR!

Click here to view the embedded video.

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!