Fight Gone Bad 5 — JUST 3 DAYS AWAY! 
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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 Wednesday 092210 — – Click Here For Today’s Schedule 
Clean & Jerk
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work: 1 rep @75/85/95% 1RM, then 3-4 attempts at a new 1RM
–Rest–
Every minute on the minute for 12 minutes:
3 DB Hang Power Cleans (40/25)
3 DB Split Jerks (alternate feet from round to round)

Post Cleand & Jerk Loads and Metcon Loads To Comments
For the strength segment, you will do several warmup sets for the Clean & Jerk and then attempt to determine a new 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  To count for a new 1RM, all Cleans must be received in a full front squat and all jerks must be received with elbows and shoulders locked out overhead….press out do not count as 1RM!  

For the Metcon, emphasis is not to finish the reps as quickly as possible each minute, but to do them all with ideal execution.

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!
Barbells For Boobs Fundraiser – Saturday, October 23
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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