Fight Gone Bad 6 is coming SATURDAY!  We need your help!  Sign up here

(You must be registered and raise some funds to workout on Saturday – As of now we will run 2 heats in the 9am and 2 heats in the 10am class times.)

WOD for Thursday 091511 – Click Here For Today’s Schedule
Press
3-3-3-3-3
–Rest–
5 Rounds For Time:
25 KB Swings (52/35)
80 yd Shuttle Run (20yd x 4)

Post Press Loads and Metcon Time To Comments
For the strength segment, perform 5 sets of 3 rep Presses.  Work as heavy as possible.  No push presses or jerks.   

For the conditioning workout, note the total number of swings (125) and scale accordingly.  The shuttle run is two times down and back.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

KB Swing Chain
[youtube]http://www.youtube.com/watch?v=DGiz7KUljKk[/youtube]

We will participating in Fight Gone Bad 6 on Saturday to benefit the Special Operations Warrior Foundation.  The gym will be closed that day except to those who have signed up to particpate!  Join our team here
[youtube]http://youtu.be/qzvJ-Y3-odU[/youtube]