Good luck to Ashley and Allison competing this weekend
in the Strength & Conditioning Games Southeast Regionals in Jacksonville, FL! 
Follow their results here!

Bootcamps beginning again on Monday, June 7th!
Register before May 31st and SAVE 10%! 

WOD for Friday 052810 – Click Here For Today’s Schedule 
Clean
Determine your 1RM
–Rest–
For Time:
25-20-15-10-5 Pushups
2-4-6-8-10 L Pullups

Post Loads and Time to Comments
For the strength segment, take 20 minutes to warm up and determine your 1RM Clean.  After warming up, consider using loads of 70%, 80%, 85%, 95%, and 101%+ to ramp up to your new 1RM.  Use common sense, good judgement for all max attempts!  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 you must receive the bar in a full front squat and stand with the knees and hips in full extension.  

For the Metcon, see the video below for “L” pullups.  Pullups can be scaled to “tuck” pullups, regular dead hang pullups, or dead hang band pullups.  If you don’t do RX’d L pullups, do a 20 second L-sit at the end of each round.   

There is NO OPEN GYM tonight!

*MUST READ ARTICLE OF THE DAY*
Bill Starr On the Overhead Press 

*SURVEY QUESTION OF THE DAY*
Will you be in town for Memorial Day Weekend and are you planning to WOD?  Please post answer to comments so we can finalize our holiday schedule.

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm) — Only 2 spots left!
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Strength & Conditioning Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

L-Pullups!
[youtube]http://www.youtube.com/watch?v=gZSst-g4aeo[/youtube]