Early Fireworks

July Paleo Potluck Party — Details coming soon!

WOD for Friday 070111 – Click Here For Today’s Schedule
Press
10-1-10-1-10-1
–Rest–
For Time:
Run 800m
21-15-9 Reps:
Wall Ball (20/12)
KB Swings (70/52)
Run 800m

Post Press Loads and Metcon Time to  Comments
For the strength segment, alternate between sets of 10 reps (approx. 40% 1RM) and a single rep (as heavy as possible) for the Press.  All reps should be squatted below parallel and stood to full knee and hip extension.

For the Metcon, power snatch reps are going down and box jump reps are going up.  Scale load and box height to keep moving as quickly as possible.

OPEN GYM tonight at from 7-8pm!  Make up a missed WOD or work on your lifts or gymnastics!

July 4th Weekend Schedule
Friday – Regular
Saturday – Regular
Sunday – Regular
Monday – 10am Hero WOD only!

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

Rip on Grip for the Press
[youtube]http://www.youtube.com/watch?v=k3_JT85UDp0[/youtube]