Elbows High, Chest Up

Fight Gone Bad 5 — JUST 4 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 Tuesday 092110 — – Click Here For Today’s Schedule 
Front Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
AMRAP in 12 minutes:
20 Double Unders
10 Hand Release Pushups

Post Front Squat Loads and Metcon Rounds To Comments
For the strength segment, you will do four warmup sets for the Front Squat followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be received in a full overhead squat and stood to full knee and hip extension with arms locked out overhead.   

For the Metcon, consider scaling up with a weight vest. 

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!
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11

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