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Sister Sledge


Sister Sledge

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

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Wednesday 071410 — – Click Here For Today’s Schedule 
Back Squat
Warmup:  5 reps @40/50/60 1RM
Work:  4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM
For Max Reps:
Tabata Sledgehammer Swings
Rest 1 Minute

Tabata Burpees
Rest 1 Minute
Tabata Sledgehammer Swings

Post Back Squat Loads and Number of Reps to Comments 
For the strength segment, you will do three warmup sets for the Back Squat followed by 5 work sets at 75% 1RM.  Note that the final work set is for Max Reps at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps must be squatted below parallel and stood to full knee and hip extension.     

For the Metcon, alternate left and right sledgehammer swings each tabata interval. 

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

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 – Satrday, October 16th

Congratulations to all our athletes who competed in this past weekend Triangle Tri!

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