Dip And Drive


Dip And Drive

Thanks to everyone who came out for
the 70’s BIG CHALLENGE on Saturday! 
Stay tuned for the July Challenge!

WOD for Monday 062810 – Click Here For Today’s Schedule 
Push Press
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  Perform 2 sets of 3 Reps @ 75%, 1 set of Max Reps @ 75% 1RM
AMRAP in 12 minutes:
15 KB Swings (52/35)
15 Burpees
15 Wall Ball (20/12)

Post Push Press Loads and Number of Rounds Completed to Comments
For the strength segment, you will do three warmup sets for the Push Press followed by three work sets at 75% 1RM.  Note that the 3rd work set is for Max Reps at 75%.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps must be fully locked out in the overhead position. 

For the Metcon, scale movements only to ensure proper execution.    

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch
2 Rounds:
1min on 3 min off
1min on 3 min off
1min on 3 min off
No pacing, This interval set is to be done as close to all out as possible on each interval.

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

Upcoming Events
Pool Party — Saturday, July 10th
July Challenge — Saturday, July 24th
SMR Coaches Clinic – August 21/22

Congratulations to Matt Holtry, who completed the Western States 100 in 29 hours, 46 minutes, 15 seconds this weekend!