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 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!
Register by August 31st and SAVE 10%!

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!

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

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!

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 Sunday 082210 – – Click Here For Today’s Schedule 
Skill:  Kipping Pullups
Metcon:
For Time:
Row 2K

Post Number of Reps Completed to Comments
Strength segments this week will be replaced by “skill” segments.          

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

Let’s Get Ready to Rumble!

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!