Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd. Register here
WOD for Friday 100810 — – Click Here For Today’s Schedule
Warmup: 3 reps @40/50/60/70% 1RM
Work: 3 sets of 3 reps @85% 1RM
Then, 5 Rounds:
5 DB Deadlift (45/25)
5 DB Hang Squat Clean
5 DB Thrusters
Then, Run 400m
Post Bench Press Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Bench Press and then 3 work sets at 85% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. Spotters with an over/under assist for all work sets!
For the Metcon, there is ONE 400m run at the beginning and ONE at the end of the WOD. Do the 5 rounds of DB exercises straight through between the two runs.
*GYM INFO UPDATE*
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Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15