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Queen Elizabeth

2
Jul

Queen Elizabeth

Pool Party & Potluck!
Saturday, July 10th — More info

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Saturday 070310 – Click Here For Today’s Schedule 
Deadlift
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  4 sets of 2 Reps @ 85% 1RM, 1 set of Max Reps at 85% 1RM
–Rest–
“Elizabeth”

21-15-9 For Time:
Squat Cleans (135/95)
Ring Dips

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Deadlift  followed by five work sets at 85% 1RM.  Note that the final set is for Max Reps at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should start from a dead stop on the floor (no bouncing) and be stood to full knee and hip extension. 

The Metcon is a CrossFit Benchmark WOD.  Scale movements only to ensure proper execution.  Otherwise test yourself and see what happens. 

OPEN GYM today from 11-12pm!  Make up a missed WOD or work on your lifts!

July 4th Weekend Schedule 
Friday — Regular Schedule
Saturday — Regular Schedule
Sunday — 10am WOD only
Monday — 8:30/11:30/5:00/6:00 WODs — 7:15a/7:00p Bootcamps

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

Upcoming Events
Pool Party & Potluck — Saturday, July 10th
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – August 21/22

Vintage Weightlifting Clip — 1958
[vimeo]http://www.vimeo.com/7090384[/vimeo]

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