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Well Grounded

27
Mar

Well Grounded

FREE Bailing Class – Saturday, April 9th!

WOD for Tuesday 032811Click Here For Today’s Schedule
Bench Press (Week 4 – Deload Week)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
–Rest–
5 Rounds For Time:
5 Ground To Overhead (135/95)
10 KB Swings (52/35)

Post Bench Press Loads and Metcon Time to Comments
For the strength segment,  we are starting Week #4 of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you are on week 4, note that this is a DELOAD week.  The weights are not supposed to feel heavy and you should not be training max effort.  If you’re on another week of the 531 cycle then get after it.

ENDURANCE WOD tonight at 6pm!  Please bring a watch with a stopwatch/interval timer on it!

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 2 spots left!
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

WOD #1 of the CrossFit Open is in the books!  How’d you do?
[youtube]http://www.youtube.com/watch?v=D6-IXe7ISx8&feature=channel_video_title[/youtube]

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