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
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
21-15-9 For Time:
Squat Cleans (135/95)
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
Vintage Weightlifting Clip — 1958