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

WOD for Friday 082010 – – Click Here For Today’s Schedule 
Skill:  Pistols
Metcon:
AMRAP in 15 Minutes of:
5 Power Cleans (135/95)
10 Pistols – 5 each leg
15 Double Unders

Post Number of Rounds Completed to Comments
Strength segments this week will be replaced by “skill” segments.  For the Metcon, EVERYONE will do Double Unders or DU attempts.  Scale Pistols as necessary.          

Today is Red Shirt Friday!  Why?  Read here 

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

Give these a go…..

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!

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

WOD for Thursday 081910 – – Click Here For Today’s Schedule 
Skill:  Handstand Pushups/Handstand Holds
Metcon:
21-15-9 For Time:
Deadlifts (225/155)
DB Push Press (35/22)

Post Time to Comments
Strength segments this week will be replaced by “skill” segments.  For the Metcon, use a Deadlift load of 45% 1RM to maximize power output and ensure proper movement execution.        

ENDURANCE WOD tonight at 6pm!
Run
10 x 200m, 3x times recovery
or
Row
10 x 30 calories, 3x times recovery

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

Ummm…..

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!

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

WOD for Wednesday 081810 – – Click Here For Today’s Schedule 
Skill:  Muscle Ups
Metcon:
On the minute for 15 minutes:
3 Power Cleans (60% 1RM)

Post Time to Comments
Strength segments this week will be replaced by “skill” segments.  For the Metcon, dynamic pushups mean you leave the ground as you push away from the floor.        

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

Ummm…..

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!

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

WOD for Tuesday 081710 – – Click Here For Today’s Schedule 
Skill:  Kipping Pullups
Metcon:
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Pullups
Dynamic Pushups
KB Swings (52/35)

Post Time to Comments
Strength segments this week will be replaced by “skill” segments.  For the Metcon, dynamic pushups mean you leave the ground as you push away from the floor.        

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

Or you could do these dynamic pushups!

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!

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! 
This event is for EVERYONE!

WOD for Saturday 081410 – – Click Here For Today’s Schedule 
Bench Press
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM
–Rest–
AMRAP in 10 minutes:
3 Power Snatch (95/65)
6 Handstand Pushups
9 Box Jumps (24/20)

Post Bench Press Loads and Metcon Rounds to Comments
For the strength segment, you will do four warmup sets for the Bench Press followed by 5 work sets at 90% 1RM.  Note that the final work set is for Max Reps at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.   

For the Metcon, scale HSPU’s as necessary.  Use a Snatch load that allows for proper movement execution.  

OPEN GYM today from 11am-12pm!  Make up a missed WOD or work on your lifts!

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

Think you’re too hurt to CrossFit?  Kelly Starrett tells you why you may be WRONG!!

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!