2 Year Anniversary Party Tomorrow 11:00am – 3:00pm! WARM-UP: 400m Run Ladders STRENGTH: 3 x 8 Deficit Deadlifts (75% of DL) WOD: 200m Run 50 Box Jumps (24/20) 200m Run 40 T2B 200m Run 30 KBS (32/24) 200m Run 20 Burpees 200m Run 10 Clusters (135/95)

Warm-Up: 400m Run PVC Pass Throughs Ice Skaters Figure 8’s 25 Jumping Jacks 15 Seal Jumps 10 LHPU 10 Burpees Mobility  WOD: “Nate” 20 Min AMRAP of: 2 Muscle-Ups (If you can’t do a muscle up, then do 6 pull-ups) 4 Handstand Push-ups 8 KBS

Coach Neal recently traveled to Italy and brought this amazing WOD back with him. So you can thank CrossFit Italy for the gross amount of push ups that you will have to rock today! Warm-Up: 400m Run 2 sets of Fence Drills 2 Rounds: – 10 Inchworms – 10 LHPU – 10 Squats Endurance WOD:

This summer we will be holding a Bring Your Mommy and Daddy Class starting on June 11th, Monday and Wednesday at 10:00am-10:45am. Coach Renee will coach the tikes on one side of the gym while Drew coaches the Mommys and Daddys on the other side of the gym. Pre-registration will be begin next week! Warm-Up:

Congrats to Jenny Neimann for placing first in the master division of the Muddy Buddy in Austin this past weekend!  Had she known what her time was towards the end of the race, she could have even won the entire event!  Congrats Jenny! BUY-IN: 200m Run 2 Rounds: – 25 Jumping Jacks – 15 Seal

Wish your mom a happy Mother’s Day! Take her to brunch with mimosas, then to her favorite store. If she’s not with you, call her and explain how you would have done those things of she was here. Happy Mom Day!

Saturday May 19th is our two-year anniversary party after the regular Saturday class at 11AM for MCFSA athletes and their families! There will be food, beverages and entertainment for both kids and adults- Coach Renee will even be painting faces!  Come by and celebrate with us and our family! BUY-IN: 200m Run Plyos PVC Work:

South-Central Team WOD 4: Footage BUY-IN: PVC Pass Throughs Fence Drills 10-1 Push Ups/Squats Endurance WOD: 3 Rounds: 400m Run Max Unbroken KB (24/16) WOD: Regional WOD #4 40 BSQ (135/95) 30 Pull-Ups 20 Shoulder-To-Overhead 40 FsQ (85/65) 30 Pull-Ups 20 Shoulder-To-Overhead 40 OHS (65/45) 30 Pull-Ups 20 Shoulder-To-Overhead A great little video from class

There is nothing cooler than getting a PR in the snatch. Happy Tuesday! BUY-IN: 400m Run Burgner Warm-Up Skill/Strength: Snatch Work (Burgener drills with Bar) or GHD – 3 x 12 Russian ham Curls – 3 x 20 Sit-ups – 3 x 30 Back Extensions WOD: 4 RFT of: 5 Squat-Snatch (115/75) 10 Hang Squat