Call Us: (919) 907-1233

Run, Joey, Run

7
Jul

Run, Joey, Run

Pool Party & Potluck!
This SATURDAY — More info

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Thursday 070810 — – Click Here For Today’s Schedule 
Front Squat
Warmup:  Perform 5 reps @ 40%, 50%, 60%, 70%
 1RM
Work Sets:  4 sets of 3 Reps @ 80% 1RM, 1 set of Max Reps @80% 1RM
–Rest–
For Time:

Run 200m
50 Double Unders
Run 200m
40 Double Unders
Run 200m
30 Double Unders
Run 200m
20 Double Unders 

Post Front Squats Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Front Squats followed by five work sets at 80% 1RM.  Note that the fifth work set is for Max Reps at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps must be full ROM….squats performed below parallel and stood to full knee and hip extension.

For the Metcon, the sub for Double Unders is DU attempts or Tuck Jumps.        

ENDURANCE WOD tonight at 6pm!
Run

5 Rounds
800m holding fastest possible pace without slowing more then 5 sec per fastest 800
Rest 90 seconds

Row
5 Rounds
1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m
Rest 90 seconds

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 – Sat/Sun, August 21/22
Pendlay Olympic Seminar – Satrday, October 16th

Coach Glenn Pendlay seminar in action!  Don’t miss this!
[vimeo]http://www.vimeo.com/11847783[/vimeo]

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