Early Fireworks

Pool Party & Potluck!
Saturday, July 10th — More info

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Friday 070210 – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  3 sets of 3 Reps @ 75%
–Rest–
4 Rounds For Time:
Row 500m
12 Push Press (40% 1RM)

Post C&J Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Clean & Jerk followed by three work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All Cleans must be received ina a full front squat and all Jerks must be locked out in the overhead position. 

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

July 4th Weekend Schedule 
Friday — Regular Schedule
Saturday — Regular Schedule
Sunday — 10am WOD
Monday — No 6:15 WOD or Bootcamp

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 & Potluck — Saturday, July 10th
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – August 21/22

3-Time Olympic Gold Medalist, Pyrros Dimas
[youtube]http://www.youtube.com/watch?v=71E6ZvZUmL4&feature=related[/youtube]