4 rounds for time of:

• 20 Ground to Overhead (115#/75#) - athletes choice of snatch or clean and jerk
• 400 M run

Core - 30 Glute Ham Raises

Back Box Squat Normal Stance (heels under shoulders), 12 sets of 2, 60% 1RM, 60 seconds rest between sets

Then, AMRAP in 5 minutes of:

• 5 thrusters (95#/65#)
• 8 lateral jumps over Plyo box (24"/20")

Core - 50 Reverse Hypers

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Split Jerk 60% 1 RM, 8 sets of 3, 1 minute rest between sets (from the ground)

Then, 3 rounds for time of (10 minute cap):

• 20 push presses 95#/65#
• 20 clapping push ups (hands off floor at bottom)

Core - 5 max effort L-Holds

3 rounds for time of :

• 800 M run
• 25 pull ups
• 30 wall ball shots (24#/20#)

Core - 40 abmat sit ups

Overhead Squat 1RM Compare to 062910

Skill - Turkish get ups

Core - 50 Hip Extensions (25#/15#)

Extra Credit - 5 rds for time of: 10 SDHP w/ KB (72#/53#), 20 Air Squats

**Extra Credit WODs are not required. Do them on your own (as long as you don't interfere with the rest of the class). Trainers will not coach you through the WOD or time you. These WODs are NOT to be done after the last class in the morning or the evening**

Today's WOD:

Wide grip bench press 2,2,1,1,1 compare to 062810

Skill - muscle ups

Core - 50 toes to bar

Extra credit - 3 rds for time of: 6 hspu's, 12 ring dips, 20 push ups ( hands off floor at bottom)

**Extra Credit WODs are not required. Do them on your own (as long as you don't interfere with the rest of the class). Trainers will not coach you through the WOD or time you. These WODs are NOT to be done after the last class in the morning or the evening**

The annual Fight Gone Bad Fundraiser is happening September 25, 2010. CrossFit Reston s in to support the cause and raise money for the Wounded Warrior Project, LIVESTRONG and the CrossFit Foundation. The FGB5 fundraiser will be held at CF Fairfax starting at 9:30 am. We will be running heats every half hour, with the last heat starting at 11:30.

To register, head over to http://www.fgb5.org. You can then set up your donation page. Make sure to register under the CrossFit Fairfax or CrossFit Reston team!

The setup is fairly simple, participants must:

1. Register with their local CrossFit Affiliate by Wednesday, September 22, 2010.
2. Register at http://fgb5.org by Wednesday, September 22, 2010
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
4. All donations counting toward the awards must be received by 5 pm PDT on Friday, October 1, 2010.
5. Awards will be announced by 5pm PDT on Monday, October 4, 2010.

For complete rules, go to : http://www.fgb5.org/rules

We will be closed on Saturday due to the Level 1 Certification Seminar that will take place this weekend.

CrossFit Fairfax will be happy to have you there today! Classes at Fairfax are at 7:30, 8:00 and 8:30 am

BB Snatch - 10 sets of 2 70% 1RM - 45 seconds rest between sets

Then, AMRAP in 5 minutes of:

• 5 Front Squats (155#/95#)
• 5 Burpees

Core - 3 rds of front/glute bridges 30 seconds/10 seconds rest