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Doubling Up

4
Sep

Doubling Up

NEW Bootcamps beginning September 8th!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Sunday 090510 — – Click Here For Today’s Schedule 
Back Squat
Warmup:  5 reps @40/50/60% 1RM
Work:  5 sets of 4 [email protected]% 1RM
–Rest–
On the minute, for 12 minutes:
2 Power Cleans (65% 1RM)
10 Double Unders

Post Squat Loads and Metcon Load to Comments
For the strength segment, you will do three warmup sets for the Back Squat followed by 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All squats should be below parallel (crease of the hip below top of the knee cap) and stood to full knee and hip extension. 

For the Metcon, use the prescribed power clean load to maximize power output.  Do not feel the need to add additional work for this WOD.       

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — FULL!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
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….
[youtube]http://www.youtube.com/watch?v=oeg389PN3_U[/youtube]

Fight Gone Bad 5 — September 25th! 
Click
here to join our 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!

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