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Grip And Rip

11
Jul

Grip And Rip

New Bootcamps begin on July 26th!
Register by July 20th and SAVE 10%!

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Monday 071210 — – Click Here For Today’s Schedule 
Press
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work Sets:  1 rep @75/85/95% 1RM, then 2-3 attempts at a new 1RM
–Rest–
For Time:
20-18-16-14-12-10 KB Swings (52/35)
12-10-8-6-4-2 Pullups

Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press.  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 bar locked out overhead with shoulders and elbows in full extension, and feet stay flat on the floor. 

For the Metcon, scale the swings and pullups to ensure proper movement execution and to minimize rest. 

ENDURANCE WOD tonight at 6pm!
For Distance:
45 sec on, 45 sec off
1:30 on, 1:30 off
3 min on, 3 min off
6 min on, 6 min off
3min on, 3 min off
1:30 on, 1:30 off
45 sec on

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Bootcamps – EARLY BIRD SAVE 10% before July 20th
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)

Upcoming Events
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – Sat/Sun, August 21/22
Pendlay Olympic Seminar – Satrday, October 16th

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