Fight Gone Bad 5 — September 25th!
Click here to join our fundraising 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!
WOD for Friday 091010 — – Click Here For Today’s Schedule
Clean & Jerk
Warmup: 3 reps @40/50/60/75% 1RM
Work: 5 sets of 1 rep @90% 1RM
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Deadlifts (40% 1RM)
Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk 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. Cleans should be received in a full front squat. Jerks may be push, power, or split jerks.
For the Metcon, use common sense and good form for the deadlifts.
OPEN GYM tonight from 7-8pm! Make up a missed WOD or work on your lifts!
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE! — 8 spots left!
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Need a reason to participate in or donate to Fight Gone Bad 5? Here’s a few….