NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 3 days …SAVE 10%!

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

WOD for Wednesday 090110 – – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
5 Rounds For Time:
5 Power Cleans (65% 1RM)
20 Double Unders

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift 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. 

The Metcon is intended to be short and powerful.  Don’t hold back in your strength segment preparing for the Metcon.  Using the prescribed Power Clean % will maximize power output and intensity.  Sub for Double Unders is attempts. 

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — SOLD OUT!
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!
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!
EARLY BIRD expires in 5 days …SAVE 10%!

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

WOD for Sunday 082910 – – Click Here For Today’s Schedule 
Clean and Jerk
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @85% 1RM
–Rest–
“Grace”
For Time:
30 Clean & Jerks (135/95)

Post C&J Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 3 work sets at 85% 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, below parallel front squat.  Jerks may be Push or Split Jerks but must be locked out overhead and stood to full knee and hip extension.

This is a CrossFit Benchmark WOD.  Scale load only to ensure proper movement execution.  Cleans can be full or power.      

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

Grace!  1:05! Can you say “work capacity”?

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 Tuesday 082410 – – Click Here For Today’s Schedule 
Snatch
Warmup:  5 reps @40/50/60% 1RM
Work:  5 sets of 4 reps @75% 1RM
–Rest–
5 Rounds For Time:
6 Power Snatch (65% 1RM)
10 Box Jumps (30/24)

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

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

Butterfly Kipping Anyone?

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!

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