Gotta, Gotta, Get Up and Get Down


Gotta, Gotta, Get Up and Get Down

Fight Gone Bad 5 — September 25th! 
here to join our fundraising team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Sunday 091210 — – Click Here For Today’s Schedule 
Weighted Dips 
5 sets of 5 reps
21-15-9 Reps For Time:

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 pullups are full ROM….shoulder below the elbow at the bottom and full extension of the elbow at the top.            

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 5 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5

Need a reason to participate in or donate to Fight Gone Bad 5?  Here’s a few….