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Lift Heavy Stuff

6
Oct

Lift Heavy Stuff


Can anyone guess who this is and where?

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

WOD for Thursday 100710 — – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/70% 1RM
Work:  5 sets of 3 reps @80% 1RM

–Rest–
21-15-9 Reps For Time:
Deadlift (50% 1RM)
Box Jumps (24/20)  

Post Deadlift Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Deadlift and then 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Bar should be lowered to the floor, not dropped.   

For the Metcon, use the recommended % 1RM in order to maximize power output and intensity.  

ENDURANCE WOD tonight at 6pm!
4 Rounds of 5 minute intervals 
3min recovery between rounds.
Hold maximal distance possible on each of the rounds

*GYM INFO UPDATE*
Please click here to update your birthday in our system!

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
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

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

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