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Dead As A Doornail

25
May

Dead As A Doornail

Bootcamps beginning again on Monday, June 7th!
Register before May 31st and SAVE 10%!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Wednesday 052610 – Click Here For Today’s Schedule 
Deadlift
Determine your 1RM

–Rest– 
Every four minutes, for a total of eight sets, complete the following as quickly as possible:?
3 Deadlifts (85% 1RM)
12 Box Jumps 
Run 200m
Rest for the time that remains in the 4 minute round

Post Loads and Time of Each Round to Comments
For the strength segment, take 20 minutes to warm up and determine your 1RM Deadlift.  After warming up, consider using loads of 70%, 80%, 85%, 95%, and 101%+ to ramp up to your new 1RM.  Use common sense, good judgement for all max attempts!  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 you must place the bar back on the floor…no dropping!   

For the Metcon, each round should be an all out effort.  RX’d load is 85% 1RM, but be sure to use a load that allows for proper movement execution and safety. 

*RECIPE OF THE DAY*
Fun Stuff With Nuts — Courtesy of Mark’s Daily Apple

*SURVEY QUESTION OF THE DAY*
Will you be in town for Memorial Day Weekend and are you planning to WOD?  Please post answer to comments so we can finalize our holiday schedule.

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Coach Allison will be killing it this weekend at the CF Games Regionals in Florida!
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