Just a reminder… Here’s our Labor Day Schedule: Sunday, September 1 9 AM Class ONLY.  No 4PM Class. Labor Day (9/2/13) Gym Hours: 8 AM and 9 AM Class ONLY!!!  All other classes are cancelled for the day. WARM UP 200m Run Fence Drills Hip & Shoulder Warm-up STRENGTH Work up to Heavy Single Thruster

There will be a new 4-week cycle of the Barbell Sport Prep class starting in 2 weeks!  The schedule will be as follows: – Starting Monday, September 9; Mondays & Wednesdays @ 6:00AM with Coach Nick Vera – Starting Tuesday, September 10; Tuesdays & Thursdays @ 6:00PM with Coach Nick Vera Each Course will be

Sunday, September 1 9 AM Class ONLY.  No 4PM Class. Labor Day (9/2/13) Gym Hours: 8 AM and 9 AM Class ONLY!!!  All other classes are cancelled for the day. We hope that all of you have a wonderful Labor Day and hopefully enjoy your day off!

WARM UP Light Plyos PVC Warmup MOBILITY Banded Hip Mobility Rack Barbell Hamstring Foam Roll (Post WOD) WOD 800m Run then… 2 Rounds: 40 Plate OH Lunges (45/25) 30 Plate G2O 20 Burpees onto Plate 10 Russian Twists (Each Side)

WARM UP 400m Run Plyos ENDURANCE 6 Rounds: 200m Run 20 Split Squat Jumps WOD 12 Min AMRAP: 200m Run 10 Box Jumps 15 Hand Release Pushups

WARM-UP :30 drills x 3 Jacks Squats Seal Jumps Push-ups 1:00 Stretching SKILL: Pistol mobility Pistol Modification WOD: “Mary” 20:00 AMRAP 5 HSPU 10 Pistols (alternating) 15 Pull-ups

If you are an athlete that uses the cubbies over by the lifting area, please take your gear home and wash it.  It’s starting to get a little funky back in the lifting corner… Also, we have several competitions coming up that we would love to have spectators and/or volunteers attending. Athlete Open – Austin,

WARM UP Curb to Curb Run Plyos STRENGTH Death by Strict Pullup (12 Min Cap) *400m Run Once You Can No Longer Complete a Round WOD 1 Min ME Pushups – 1 Min Rest – 10 Min AMRAP 6 Power Snatches (95/65) 8 Power Cleans 10 Shoulder to Overhead 12 Air Squats – 1 Min

WARM UP 400m Run MOBILITY Foam Roll Entire Body WOD 25 Min to Complete: -1000m Row for Time -50 WBS (20/14) -Curb to Curb Sled Push (180/100) *Each WOD is performed for Time

The Whole Life Challenge starts in only 17 days!  This will be our main nutrition for the rest of 2013.  Lots of you have been asking when our next nutrition challenge was going to happen, well here it is!  Don’t be the one left out of the challenge once it begins and wishing you did