BUY-IN: 1:00 Jumping Jack Scale 10 – 1 of Squats/Push-ups Shoulder Mobility Hamstring Mobility SKILL: 6 TGU on both sides WOD: Kettlebell Fran 21 – 15 – 9 KB Thruster Right Arm (24/16kg) KB Thruster Left Arm Pull-ups

Remember, today we have 8 am and 9 am classes so come see us! Buy-In: 400 Meter Run Ladders WOD 1: Team 2k Row WOD 2: Chipper 50 Ground 2 Overhead (95/65) 50 KB Lunges (24/16) 50 Slam Balls (20/14) 800 Meter Run 50 KB SDHP (24/16) [slideshow]

We missed the post yesterday!  Here it is and today’s as well. Remember this is the weekend class schedule! Saturday 9:00am Sunday 9:00am Monday 8:00am and 9:00am 9/1/11 BUY-IN: :30 Drills Stretching Warm-up WOD: For Time 50 Air Squats *then 12 Rounds 9 Medicine Ball Cleans (20/14) 9 Pull-ups *then 50 Air Squats 9/2/11 – Today! BUY-IN: Burgener Warm-up