Register for “Bailing Class” this Saturday!  It’s FREE!

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar on March 19th!

WOD for Monday 030711 – Click Here For Today’s Schedule 
Press
Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 3 reps @ 70%, 80%, max reps @ 90% “working 1RM”
–Rest–
3 Rounds For Time:
Run 400m
15 Snatch – full squat (75/55)
9 Hanststand Pushups

Post Press Loads and Metcon Time to Comments
For the strength segment,  we are entering week 2 of Wendler 5-3-1 Program (more details below).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  Note that the final set of the day is for Max Reps.  Read more on Wendler 531 here

For the skill segment,  play on the rings!  Don’t fall off 🙂      

Upcoming Bootcamps — Starting THIS WEEK!
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)

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Bailing Seminar — Sat, March 12th
Z-Fit Joint Mobility Seminar — Sat, March 19th
Nutrition Guide Rollout and Q&A — Sat, March 26th