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
Warmup: 3 reps @40/50/60/75% 1RM
Work: 4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM
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!
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!!