NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 2 days …SAVE 10%!

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

WOD for Thursday 090210 – – Click Here For Today’s Schedule 
Press
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
–Rest–
“Fran”
21-15-9 For Time:
Thrusters (95/65)
Pullups

Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press.  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 bar locked out in the frontal plane. 

This is a CrossFit Benchmark WOD designed to be completed in 3-5 minutes.   

ENDURANCE WOD at 6pm tonight!
Weighted Time Trial
Run 1 Mile w/20lb weight vest
or
Row 1500m at Damper Setting of 8-10

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

World Record Fran?

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!  Need a reason?  Click here

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!
Register by August 31st and SAVE 10%!

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

WOD for Saturday 082810 
August Strength Challenge
Courtesy of 70′s BigIn 20 minutes, complete as many round as possible of:
3 Press (Men: 62.5% bodyweight  Women: 50% bodyweight)
3 Deadhang Pullups

Post Rounds Completed Comments

There is NO Open Gym today!  The Challenge will run from 9am until 12pm. 

Since it is a timed Challenge we will run start times at:
9:20
9:50
10:20
10:50
Additional heats as necessary up until 12pm.  Plan on arriving and warming up 10-15 minutes before your preferred heat time.

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!

Challenge Results

NEW Bootcamps beginning September 8th!
Register by August 31st and SAVE 10%!

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

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 082510 – – Click Here For Today’s Schedule 
Weighted Pullups
3 sets of 5 reps
–Rest–
AMRAP in 12 Minutes:
3 Handstand Pushups
6 Pullups
9 KTE
12 KB Swings (52/35)

Post Pullup Loads and Metcon Rounds Completed to Comments
For the strength segment, warm up with a few sets of bodyweight deadhang pullups.  Using a weight vest, weight belt, or dumbbell between your feet/knees perform 3 sets of 5 reps weighted as heavy as possible.  These should be deadhang pullups. 

For the Metcon, sub kickups or negatives for HSPU’s and scale other movements as necessary to ensure proper execution.               

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

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 Monday 082310 – – Click Here For Today’s Schedule 
Back Squat
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, 2-3 attempts at new 1RM
–Rest–
3 Rounds For Time:
20 Burpees
50 Double Unders

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat.  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 squatted to depth below parallel at the knee and hip joints and and stood to full knee and hip extension.        

For the Metcon, the only substitution for Double Unders is DU attempts.  Jump to a height at least 6″ above your reach on the Burpees.      

ENDURANCE WOD tonight at 6pm!
Run or Row
10 Rounds
30 seconds all out effort
2 minutes rest between rounds

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

Hip Drive gets you to a PR!

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! 
This event is for EVERYONE!

WOD for Saturday 081410 – – Click Here For Today’s Schedule 
Bench Press
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM
–Rest–
AMRAP in 10 minutes:
3 Power Snatch (95/65)
6 Handstand Pushups
9 Box Jumps (24/20)

Post Bench Press Loads and Metcon Rounds to Comments
For the strength segment, you will do four warmup sets for the Bench Press followed by 5 work sets at 90% 1RM.  Note that the final work set is for Max Reps at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.   

For the Metcon, scale HSPU’s as necessary.  Use a Snatch load that allows for proper movement execution.  

OPEN GYM today from 11am-12pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 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

Think you’re too hurt to CrossFit?  Kelly Starrett tells you why you may be WRONG!!