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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 Tuesday 090710 – – Click Here For Today’s Schedule 
Snatch
Warmup:  3 reps @40/50/60/70% 1RM
Work:  5 sets of 3 reps@80% 1RM
–Rest–
For Time:
21-15-9
Wall Ball (20/12)
Sumo Deadlift High Pull (95/65)
Box Jumps (24/20)

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Snatch 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.  All snatches should be received in the full overhead squat position and stood to full kneed and hip extension. 

For the Metcon, all Box Jumps should be jumped for RX.         

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

Here’s another 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!

There are only WODs at 10am and 11am today!  Happy Labor Day!

WOD for Monday 090610 
“Luce”
3 Rounds For Time, wearing a 20lb weight vest:
Run 1000m
10 Muscle Ups
100 Air Squats

Post Time to Comments
This is a CrossFit Hero WOD.  Sub jumping muscle ups or muscle up progressions as necessary.  Wear a vest if you want.       

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

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

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 Sunday 090510 – – Click Here For Today’s Schedule 
Back Squat
Warmup:  5 reps @40/50/60% 1RM
Work:  5 sets of 4 reps@75% 1RM
–Rest–
On the minute, for 12 minutes:
2 Power Cleans (65% 1RM)
10 Double Unders

Post Squat Loads and Metcon Load to Comments
For the strength segment, you will do three warmup sets for the Back Squat followed by 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All squats should be below parallel (crease of the hip below top of the knee cap) and stood to full knee and hip extension. 

For the Metcon, use the prescribed power clean load to maximize power output.  Do not feel the need to add additional work for this WOD.       

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!

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

WOD for Saturday 090410 – – Click Here For Today’s Schedule 
Skill:  Double Unders
–Rest–
For Time:
4 Rounds (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 800m
3 Rounds (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 600m
2 Rounds (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 400m
1 Round (5 Power Cleans 155/100, 5 Thrusters 155/100)
Run 200m

Post Time to Comments
This is the July “Painstorm” WOD from the CF Affiliate website, courtesy of CrossFit North East England.  Scale accordingly to ensure proper movement execution.  Read the history of the Painstorm WOD here

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) — 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

Tony Soprano wants you to participate in Fight Gone Bad 5.  If you don’t, you know what happens….

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!