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!

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

WOD for Monday 081610 – – Click Here For Today’s Schedule 
Skill:  Double Unders
Metcon:
5 Rounds For Time:
10 KB Snatch – 5 each arm (52/35)
15 Toes To Bar
20 Double Unders

Post Time to Comments
Strength segments this week will be replaced by “skill” segments.  For the Metcon, scale Toes To Bar down to Knees To Elbows.  The sub for Double Unders is Double Unders…..come on, get these!      

Endurance WOD tonight at 6pm!
Run or Row
45 sec on, 45 sec off
1:30 on, 1:30 off
3 min on, 3 min off
6 min on, 6 min off
3min on, 3 min off
1:30 on, 1:30 off
45 sec on

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 4 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

Again Faster gives you tips for Double Unders!

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 Thursday 081210 – – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  3 reps @40/50/60/70%% 1RM
Work:  5 sets of 3 reps @80% 1RM
–Rest–
On the minute for 12 minutes:
2 Power Cleans
1 Power Snatch
Use of load of 80% Snatch 1RM for both movements.  Perform 5 burpees at the end of the WOD for every missed rep.

Post Clean & Jerk Loads and Metcon Load to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk 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.  Cleans should be received in a full front squat.  Jerks may be push jerks or split jerks.   

For the Metcon, if you use the appropriate load % this will be a tough WOD.  Don’t go too light!

ENDURANCE WOD tonight at 6pm!
3 Rounds
30sec on, 30 sec off
30 sec on, 25 sec off
30 sec on, 20 sec off
30 sec on, 15 sec off
30 sec on, 10 sec off
30 sec on, 5 sec off
30 sec on, Rest 2 minutes

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 4 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

Classic Strongman Stuff!

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

WOD for Monday 080910 – – Click Here For Today’s Schedule 
Snatch
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, 2-3 attempts at new 1RM
–Rest–
AMRAP in 12 Minutes:
30 Overhead Walking Lunges (45/25)
15 Ring Dips

Post Snatch Loads and Metcon Rounds Completed to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Snatch.  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 received in a full overhead squat and stood to full knee and hip extension.

For the Metcon, scale Lunge load and Ring Dips as necessary to ensure proper movement execution and minimize rest periods.

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch!
Run or Row
5 Minutes Max Effort
Rest 2:30
6 Minutes Max Effort
Rest 3:00
7 Minutes Max Effort

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 spots left!
Starting September 28th (Tues/Thurs @7pm) — Only 6 spots available!
Starting October 19th (Tues/Thurs @7pm) — Only 6 spots available!

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! 
Join our team and
help us raise money for the Wounded Warrior Project!

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

WOD for Sunday 080810 – – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set Max Reps @90% 1RM
–Rest–
Run 400m, then
10-9-8-7-6-5-4-3-2-1 Rep Rounds:
Parallette Pushups
Back Extensions
Then, Run 400m

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squats 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.  Back Squats must be done to below parallel and stood to full knee and hip extension.

For the Metcon, the 400m starts and ends the WOD.

Upcoming Events
Fight Gone Bad 5 - 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! 
Join our team and
help us raise money for the Wounded Warrior Project!

WOD for Thursday 080510 – – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/70% 1RM
Work:  4 sets of 3 reps @80% 1RM, 1 set Max Reps @80% 1RM
–Rest–
On the minute for 12 minutes:
3 Power Snatch (65% 1RM)

Post Deadlift Loads and Metcon Load to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 5 work sets at 80% 1RM.  Note that the final set is for Max Reps @80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in the full front squat position and jerks should be locked out to full elbow and shoulder extension.

For the Metcon, use the posted % for Power Snatch.  This should not be too easy if you’re using the correct % of your Snatch 1RM.

ENDURANCE WOD tonight at 6pm!
Run or Row
20 Rounds
20 seconds of work
10 seconds of rest    

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

Upcoming Events
Fight Gone Bad 5 - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — Only 1 spot left!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Coach Glenn Pendlay’s athletes in action!