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
Warmup: 3 reps @40/50/60/75% 1RM
Work: 2 sets of 3 reps @85% 1RM, 1 set of Max Reps @85%
5 Rounds For Time:
5 Push Jerks (185/115)
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!
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!!