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New Month, New PRs

31
May

New Month, New PRs

Bootcamps begin again on Monday, June 7th!
EARLY BIRD Discount extended to TODAY!  SAVE 10%! 

WOD for Tuesday 060110 – Click Here For Today’s Schedule 
Back Squat
Determine 1 Rep Max

Warmup:  Perform 5 reps @ 40%, 50%, and 60% 1RM
Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
–Rest–
AMRAP in 10 minutes:
5 KB Snatch – Right  (52/35)
5 KB Snatch – Left (52/35)
10 Ring Pushups

Post Back Squat Loads and Number of Rounds to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat.  Use common sense, good judgement, and SPOTTERS 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 squat below parallel and stand with the knees and hips in full extension. 

For the metcon, substitute parallette pushups for the ring pushups.  Pushups must be down through full ROM, chest lowered below the hands at the bottom and elbows fully extended at the top. 

*SURVEY QUESTION OF THE DAY*
Would you be interested in participating in some informal boxing sessions on a Saturday afternoon post-WODs?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm) — SOLD OUT!
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)

Squat Day at Westside!
[youtube]http://www.youtube.com/watch?v=VfGKCSnbAxg[/youtube]

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