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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!!

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 Friday 081310 – – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/75% 1RM
Work:  2 sets of 3 reps @85% 1RM, 1 set of Max Reps @85%
–Rest–
5 Rounds For Time:
5 Push Jerks (185/115)
10 Burpees

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 3 work sets at 85% 1RM.  Note that the third work set is for Max Reps at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.   

For the Metcon, use a Jerk load of 60% 1RM to ensure proper movement execution and to maximize power output and intensity.  

OPEN GYM tonight from 7-8pm!  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
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!!

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

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

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

*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.

WOD for Sunday 080810 – – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set Max Reps @90% 1RM
–Rest–
Run 400m, then
10-9-8-7-6-5-4-3-2-1 Rep Rounds:
Parallette Pushups
Back Extensions
Then, Run 400m

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squats followed by 5 work sets at 90% 1RM.  Note that the final set is for Max Reps @90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Back Squats must be done to below parallel and stood to full knee and hip extension.

For the Metcon, the 400m starts and ends the WOD.

Upcoming Events
Fight Gone Bad 5 - 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 Friday 080610 – – Click Here For Today’s Schedule 
Press
Warmup:  3 reps @40/50/60/75% 1RM
Work:  2 sets of 3 reps @85% 1RM, 1 set Max Reps @85% 1RM
–Rest–
5 Rounds For Time:
15 Overhead Squats (40% 1RM)
25 Double Unders

Post Press Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Press followed by 3 work sets at 85% 1RM.  Note that the final set is for Max Reps @85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Presses should be locked out to full elbow and shoulder extension without bending the knees or hips or going up on your toes.

For the Metcon, the sub for Double Unders is high Box Jumps….or you could learn how to do Double Unders   Use an OHS load that allows you to the them all unbroken to maximize power output and intensity.

*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 — 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!