Sunday Funday


Sunday Funday

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Only 10 total spots available!  More info here

WOD for Sunday 061310 – Click Here For Today’s Schedule 
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
For Time:
21-15-9 Deadlifts (1.25x bodyweight)
40-30-20 Double Unders
21-15-9 Burpees 

Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press.  U
se 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 you must be fully locked out overhead with elbows and shoulders in full extension.  No bending of the knees or hips.

For the Metcon, use a Deadlift load that allows for proper movement execution.  Do not get lazy and hurt yourself with these.    

There is NO OPEN GYM today! 

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar — Saturday, June 19th
70’s Big Challenge — Saturday, June 26th