Refer a friend to this Bootcamp and
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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!

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!

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!

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”?

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!

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?

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!