Fight Gone Bad 5 — JUST 2 DAYS AWAY! 
Click here to join our fundraising team
help us raise money for the Wounded Warrior Project and the LiveSTRONG Foundation! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Thursday 092310 — – Click Here For Today’s Schedule 
Weighted Dips 
5 sets of 5 reps
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
KB Swings (70/52)
Ring Dips

Post Dip Loads and Metcon Time To Comments
For the strength segment, you will do five sets of weighted dips carrying as much weight as possible.  Use weight vests, weight belts, or a dumbbell between your feet to add load.  Ensure all dips are full ROM….elbow above the shoulder at the bottom and elbow locked out with shoulders back at the top.  

ENDURANCE WOD tonight at 6pm!
Run: 3 Rounds 
200m + 400m+ 600m
or
Row: 3 Rounds 
250m +500m+ 750m
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 2 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Fight Gone Bad 5 Fundraiser – THIS SATURDAY!
Barbells For Boobs Fundraiser – Saturday, October 23
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11

Fight Gone Bad 5 is two just days away, but it’s not too late to donate…. 
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