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!

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!

Fight Gone Bad 5 — September 25th! 
Join our team!

WOD for Wednesday 080410 – – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  5 reps @40/50/60% 1RM
Work:  5 sets of 4 reps @75% 1RM
–Rest–
21-15-9 For Time:
Power Clean (45% 1RM)
Ring Pushups

Post Clean and Jerk Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Clean & Jerk 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.  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 Clean to maximize power output and intensity for the WOD.    

*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 2 spots left!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Coach Glenn Pendlay’s athletes in action!

Fight Gone Bad 5 — September 25th! 
Join our team!

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

Fight Gone Bad 5 — September 25th! 
Join our team!

WOD for Tuesday 072710 – – Click Here For Today’s Schedule 
Clean & Jerk
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work: 1 rep @75/85/95% 1RM, then 2-3 attempts at a new 1RM
–Rest–
On the minute for 10 minutes perform:
3 Power Clean and Jerks (75% 1RM)

Post Clean and Jerk Loads and Metcon Load to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Clean and Jerk.  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 Clean received in a full front squat and Jerk stood to full knee and hip extension elbow and shoulder extension.

Bootcamps – Starting THIS WEEK
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
SMR Coaches Clinic - Sat/Sun, August 21/22
Fight Gone Bad 5 - Sat, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 8 spots left!

1968 Heavyweight Olympics!

New Bootcamps begin TODAY!

WOD for Monday 072610 – – Click Here For Today’s Schedule 
“Nancy”
5 Rounds For Time:
Run 400m
15 Overhead Squats (95/65)

Post Metcon Time to Comments          

This is a CrossFit Benchmark WOD.  Scale Overhead Squats to ensure proper movement execution.   

ENDURANCE WOD tonight at 6pm!
Run or Row
6 Rounds
3 Minutes Max Effort
Rest 1 minute on Intervals 1,3 and 5.  Rest 3 minutes on Intervals 2 and 4. 

Bootcamps – Starting TODAY
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
SMR Coaches Clinic - Sat/Sun, August 21/22
Fight Gone Bad 5 - Sat, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 8 spots left!

For The Love Of The Game!

New Bootcamps begin on July 26th!

Tactical Strength Challenge
THIS SATURDAY! — More info

WOD for Friday 072310 – – Click Here For Today’s Schedule 
Snatch
Warmup:  3 reps @40/50/60/75% 1RM
Work:  3 sets of 3 reps @85% 1RM
Finish with 2-3 sets of 8-10 reps on the Reverse Hyper before the Metcon WOD
–Rest–
For Max Reps:
3 Minutes Burpee Pullups
Rest 90 seconds
2 Minutes Burpee Pullups
Rest 90 Seconds
1 Minute Burpee Pullups

Post Snatch Loads and Metcon Reps to Comments 
For the strength segment, you will do four warmup sets for the Snatch 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.  All reps should be received in a full overhead squat.         

There is NO OPEN GYM tonight!

*REQUEST OF THE DAY*
The use of chalk is getting a bit out of hand.  A little goes a LONG way. 
Please –
Keep the chalk in the bucket!
Wipe it off your kettlebells!
Wipe it off the pullup bar you use!
Wipe it off your barbell!
Wipe up your sweat angels!

There should not be piles of chalk or puddles of “chalk mud” all over the floor.  Help from everyone is appreciated to take good care of the gym and our equipment and respect your fellow athletes by not making them have to WOD in your mess.  There are wipes, and spray bottles by the water fountain and by the stereo.  Please use them.   

Bootcamps – Starting July 26th
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Tactical Strength Challenge – Saturday, July 24th
SMR Coaches Clinic - Sat/Sun, August 21/22
Fight Gone Bad 5 - Sat, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 10 spots left!