Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

WOD for Sunday 080810 — – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set Max Reps @90% 1RM
–Rest–
Run 400m, then
10-9-8-7-6-5-4-3-2-1 Rep Rounds:
Parallette Pushups
Back Extensions
Then, Run 400m

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squats followed by 5 work sets at 90% 1RM.  Note that the final set is for Max Reps @90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Back Squats must be done to below parallel and stood to full knee and hip extension.

For the Metcon, the 400m starts and ends the WOD.

Upcoming Events
Fight Gone Bad 5 – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5