The Morning After The Fight


The Morning After The Fight

Thanks to everyone who came out for Fight Gone Bad 5  yesterday!! 
We had over 50 athletes complete the WOD! 

Donations are still possible until October 1st — click here to support
 the Wounded Warrior Project and the LiveSTRONG Foundation! 

WOD for Sunday 092610 — – Click Here For Today’s Schedule 
Warmup:  5 reps @40/50/60/70% 1RM 
Work:  5 sets of 4 reps @75% 1RM

For Time:
30 Back Squats (1x bodyweight)
Row 1000m 

Post Deadlift Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Deadlift and then 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  

For the Metcon, use a Back Squat load of 55% 1RM to maximize power output and intensity. 

What did you think about the overall experience of Fight Gone Bad 5?  Post answer to comments

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 2 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration opens Monday!