Workout of the Day
Push Jerk
3,3,3,3,3
-break
Five rounds for max reps on five minutes:
1 minute, Push Jerk 95/65#
1 minute, Sumo-Deadlift High-Pull
Run 400 meters

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. This year it will benefit three charities: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. Fight Gone Bad 5 takes place on Saturday, September 25, 2010... REGISTER TODAY!

Workout of the Day
Back Squat #3 of 8
5,5,5,5,5
-break
Double Tabata:
Wall Ball #20
Burpee

What are your CrossFit GOALS? Are these fitness goals connected to your goals in life? Is there a plan of action? We all want to run faster, jump higher, push more weight and pull your own... but how do we get there? "Bridging the Gap" is open to all students TONIGHT @ 7:30PM. This FREE seminar by Sarah Veress, will help you set S.M.A.R.T. goals and give you the tools to get more out of CrossFit training and life! Please RSVP .(JavaScript must be enabled to view this email address) if you would like to attend.

Workout of the Day
Bench Press
5,5,5,5,5
-break
"The Volkswagen"
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups

Workout of the Day
Squat Clean
3,3,3,3,3
-break
Six rounds for time:
5 Dumbbell Squat Clean 50/35#
20 Dumbbell Walking Lunges
Run 200 meters

Discipline, commitment and dedication are words that describe this "Student Athlete of the Week"... ROB!!! He's a fitness enthusiast that started CrossFit with a solid base of training as a cyclist. Putting in the time and energy has never been an issue... this guy is driven. Over the past 6 months, he's added tons of strength and skill to become more athletic than ever before. Watch out for him at your next class. GO ROB!

Workout of the Day
Power Snatch
5,5,5,5,5
-break
21-18-15-12-9-6-3 rep rounds for time of:
Power Snatch 75#
Burpee-to-Box Jump 24"

Workout of the Day
Front Squat
5,4,3,2,1
-break
MidWest Sectional WOD # 1
"AIR FORCE"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.