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Lock It Out

6
Jun

Lock It Out

Need a gift for Dad for Father’s Day?  Click here!

Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Monday 060710 – Click Here For Today’s Schedule 
Bench Press
Warmup: 
3 reps @ 40%, 50%, 60%
Work Sets:  
4 sets of 2 Reps @ 85% 1RM, 1 set of Max Reps @ 85% 1RM
–Rest–
“Randy”

For Time:
75 Power Snatches (75/55) 

Post Bench Press Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Bench Press followed by 5 work sets at 85% 1RM.  Note that the th set is for max reps at 85% 1RM.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Bench Press must be performed with full ROM, ie bar lowered to touch the chest and full lockout at the top. 

This is a CrossFit Hero WOD.  Use a load that allows for proper movement execution.  

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch or pick up a Gymboss Timer for $10
Running Intervals
6 Rounds

2 Min On, 1 Minute off
Cover as much distance as possible on each interval

*SURVEY QUESTION OF THE DAY*
Would you attend a day long Olympic Lifting Seminar with Glenn Pendlay for $150?  Please post answer to comments and if there’s enough interest we’ll bring him here. 

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting TODAY
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)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

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