WARM UP 2x: Curb to Curb Run 15 Air Squats 15 Baby Squats Curb to Curb Run 15 Pushups 15 Straight Legged Situps ENDURANCE 30 Min to Complete: 4x500m Row Rest as needed between efforts WOD 33 Burpee Test

Last day to sign up for Coach Nick’s Monday/Wednesday 6AM Barbell Prep Class.  The 6 PM Class is SOLD OUT.  Email if you are interested! Also, Saturday, August 10 from 7:30 AM – 12 PM we will be holding an In-House Olympic Lifting Meet!  Everyone of all skill levels is welcome.  There will be prizes

Quick Update… There is only 1 spot remaining in Coach Nick’s 6 PM Tuesday/Thursday Barbell Sport Prep Class that starts this Tuesday (7/30) There are 5 spots remaining in Coach Nick’s 6 AM Monday/Wednesday Barbell Sport Prep Class that starts this Wednesday (7/31) Please email [email protected] if you are interested or to reserve a spot. WARM

WARM UP 400m Run Plyos STRENGTH 5×5 Back Squat @ 70% of 1RM WOD For Time: 75 DU Then… 30-20-10 Air Squats Front Rack Step Ups (75/55) Then… 75 DU

There are only 3 Spots left in the Tues/Thurs 6 PM Barbell Prep Course with Coach Nick and 5 Spots left in the Mon/Wed 6 AM session.  Be sure to email him ASAP if you are interested and want to reserve one of those spots! ([email protected]) Also, Coach Jeff has openings in his Strength Crew

WARM UP 400m Run Plyos ENDURANCE 3 Min ME Burpee + Inverted Burpee 2 Min Rest Shuttle Run 2 Min Rest 3 Min ME Burpee + Reverse Burpee WOD Team 3K Row P1: Row P2: 20 WBS 15 KBS (24/16) 10 LHPU P3: Plank Hold

WARM UP 200m Run 3 Rounds, 10 of Each: Good Mornings Air Squats Lunge to Instep Curb to Curb STRENGTH 5×1 3 Position Clean (Hip, Hang, 2” From Ground) WOD 5 Rounds: 3 Squat Cleans (155/105) 5 FSQ 5 DL C2C Run

We are announcing the next set of Barbell Sport Prep course dates.  The attendees who signed up for the first 2 sessions left the program with a solid understanding of the olympic lifts and are now able to take that knowledge and put it to practice on their own.  We’ve had many requests for anther round of the

Don’t forget, you only have today (Friday) and tomorrow (Saturday) left to sign up for Mission at the Movies this Sunday at 11 AM.  We are watching Despicable Me 2 so don’t miss out and make sure you sign up on our sign up list at the front desk! Also, in addition to The Outlaw

This announcement comes a little bit late, but it is a big one… We will be hosting an “Outlaw Way” Training Camp on January 24-26 next year.  Coach Rudy Nielsen and his coaching staff will be hosting the seminar and it will cover everything from olympic lifting to powerlifting to gymnastics.  Coach Nick and Coach