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Power On Top Of Power

31
Aug

Power On Top Of Power

NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 3 days …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Wednesday 090110 — – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
5 Rounds For Time:
5 Power Cleans (65% 1RM)
20 Double Unders

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day. 

The Metcon is intended to be short and powerful.  Don’t hold back in your strength segment preparing for the Metcon.  Using the prescribed Power Clean % will maximize power output and intensity.  Sub for Double Unders is attempts. 

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — SOLD OUT!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Fight Gone Bad 5 — September 25th! 
Click
here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

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