Get Off My Chest

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

WOD for Thursday 070110 – Click Here For Today’s Schedule 
Bench Press
Determine New 1RM
Warmup:  Perform 3 reps @ 40%, 50%, 60% 1RM
Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
–Rest–
For Time:
10-9-8-7-6-5-4-3-2-1 Pushups
1-2-3-4-5-6-7-8-9-10 Pullups

Post Bench Press Loads and Metcon Time to Comments
 For the strength segment, follow the warmup sequence to determine your 1RM Bench Press.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar touches the chest at the bottom and elbows fully locked out at the top.  Also, butt must stay on the bench.

For the Metcon, scale movements to ensure proper execution.   

ENDURANCE WOD tonight at 6pm! 
Run or Row
3 Rounds of:
5 seconds on, 10 seconds off
20 seconds on, 10 seconds off
10 seconds on, 10 seconds off
30 seconds on, 10 seconds off
15 seconds on, 10 seconds off
25 seconds on, 10 seconds off

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