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!

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

WOD for Friday 082710 – – Click Here For Today’s Schedule 
Front Squats
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @80% 1RM
–Rest–
4 Rounds For Time:
Run 200m
10 KB Snatch – 5 each arm (52/35)
7 Pullups

Post Front Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Front Squat 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.  Squat below parallel and stand to full knee and hip extension.  

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

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

Front Squat Good and Bad

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!

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!

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!

WOD for Tuesday 081010 – – Click Here For Today’s Schedule 
Front Squat
Warmup:  5 reps @40/50/60% 1RM
Work:  4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM
–Rest–
For Time:
20-18-16-14-12-10-8-6-4-2 Situps (GHD or Abmat)
2-4-6-8-10-12-14-16-18-20 KB Swings (52/35)

Post Front Squats Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Front Squat followed by 5 work sets at 75% 1RM.  Note that the final set is for Max Reps @75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squats must be done to below parallel and stood to full knee and hip extension.

For the Metcon, use GHD situps IF AND ONLY IF you feel you are conditioned for them…..otherwise, do unanchored Abmat situps. 

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

WOD for Sunday 080110 – – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
KB Swings (52/35)
Box Jumps (24/20) — no steps

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 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be squatted below parallel.  

For the Metcon, KB Swings are American and all Box Jumps are to be jumped. 

Upcoming Events
Fight Gone Bad 5 - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 5 spots left!

2010 CrossFit Games Highlight Video

Click here to view the embedded video.