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New Bootcamps begin on July 26th!
Register by July 20th and SAVE 10%!

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Monday 071910 — – Click Here For Today’s Schedule 
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work Sets:  1 rep @75/85/95% 1RM, then 2-3 attempts at a new 1RM
7 Rounds For Time:

3 Power Clean  (65% 1RM)
4 Handstand Pushups

Post Deadlift Loads and Metcon Time to Comments 
For the strength segment, follow the warmup sequence to determine your 1RM Deadlift.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar stood to full knee and hip extension and lowered to the floor under control.  No dropping.           

The Metcon is Event #5 from the 2010 CrossFit Games.  The Power Clean load has been scaled to maximize power output.  Scale handstand pushups as necessary to ensure proper execution and ROM.    

ENDURANCE WOD tonight at 6pm!
Run or Row
5 Minutes Max Effort
Rest 2 Minutes
5 Minutes Max Effort
Rest 2 Minutes
Then, 5 Rounds of 1 Minute Max Effort w/30 Seconds Rest

Bootcamps – EARLY BIRD SAVE 10% before July 20th
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – Sat/Sun, August 21/22
Pendlay Olympic Seminar – Saturday, October 16th

2010 CrossFit Games Final Results!

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