Nutrition Q&A Session
This Saturday! 12-1pm!

WOD for Monday 071811 – Click Here For Today’s Schedule
Front Squat
Warmup, then 3-3-3
— Rest–
6 Rounds For Time:
6 Full Snatch (115/75)
6 Six Count Burpees

Post Front Squat Loads and Metcon Time to Comments
For the strength segment, perform sets of 3 Front Squats working as heavy as possible.  Make sure you squat below parallel. 

For the Metcon, all Snatches should be received in a full overhead squat position.  Burpees should have a slight pause at each “count” in the movement. 

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility
Drills
Pacing
200m Time Trials with metronome

*GYM CLEANUP UPDATE*
We recently built racks to help make it easy to stack the bumper plates in the right place.  Even more recently, we added colored tape to the plates of the same size to make it even easier to identify where they go.  As Ashley points out, each bumper has how much it weighs printed on it…some plates even have their weight printed 4 times.  PLEASE make sure you check where you’re placing your weights when you’re done using them.  As a gentle reminder, and a bit of motivation, this week’s WODs will include a few Burpees to help keep everyone’s eye on the ball.

Upcoming Foundations Courses
Starting July 26th – (Tues/Thurs @7pm)

Pat Mendes, 2011 National Champion, 105+kg Class
[youtube]http://www.youtube.com/watch?v=GyVmcLC0bB8[/youtube]