***Remember*** There are NO EVENING CLASSES TONIGHT.  NO 4:30pm or 5:30pm.  Start the Labor Day Weekend early!  There will be a 9:00am class tomorrow, Saturday, morning, but NO OTHER CLASSES until 5:00pm Monday evening. BUY-IN: 400m Run 5:00 Jump Rope 10 Jumping Jacks 10 Seal Jumps 10 Inch Worms Strength WOD: 5 x 5 Bench

Hello all! I hope that your back to school blues aren’t too bad as we welcome the 2012-2013 school year! Coach Renee has started school again as well, and as a result we are going to have to make a time adjustment to the CrossFit Kids classes. The Pups group is going to be integrated

BUY-IN: 3 x :30 of: Jumping Jacks Seal Jumps Air Squats Bar Hang 200m Row Mobility WOD: Banded Hip/Shoulder Stretching Partner Stretching WOD #1: 8min AMRAP 12 Toe-to-Bar 18 Squat Jumps *rest 5:00 WOD #2: 8min AMRAP 5 LHPU 10 Sit-ups 15 Mt. Climbers

BUY-IN: 400m Run 3 Rounds: – 5 Pull-ups – 7 Lunges (each leg) – 9 Push-ups – 11 Air Squats PVC Pass Throughs (1:00) Endurance WOD: Tabata Running 12 x (:20/:10) During the :10 “Break” perform a max set of air squats.  Keep a running tally of air squats WOD: 5min AMRAP 3 Single Arm

BUY-IN: 3 Rounds: 10 Push-ups 10 Inch Worms 10 Scorpions Skill: Ring Holds Ring Dip Drops Kipping Ring Dips WOD: For Time: 800m Run 3 HSPU 6 KB Swings (32/24kg) 400m Run 6 HSPU 12 KB Swings 200m Run 9 HSPU 18 KB Swings Curb-to-Curb Run

We will keep posting the schedule for this weekend all week to make sure everyone gets the memo.  So, here it is again. Labor Day Weekend Hours FRIDAY – NO 4:30pm or 5:30pm Classes (*All other classes are still on) SATURDAY – 9:00am ONLY SUNDAY – CLOSED MONDAY – 5:00pm ONLY (*there are NO NORMAL

At 10:00am, we will be hosting the final WOD to conclude the Summer Series Competition.  Shortly following the event, we will be having a BBQ open to everyone starting at 12:00pm.  Come out and enjoy the BBQ provided by Jimmy Vera! WOD: For Time: 10 HSPU 15 Burpee up and over Box Jumps (24″/20″) 20 Toe-to-Bar

WARM UP: 400m Run 500m Row 20 Reps each of: Pass Throughs Good Mornings Back Squats OHSQ Snatch Balance WOD Option 1: CrossFit Total -Max Back Squat – Max Shoulder Press – Max Deadlift WOD Option 2: 25 Min AMRAP 1 Round of Cindy 200m Run

Labor Day Weekend Hours FRIDAY – NO 4:30pm or 5:30pm Classes SATURDAY – 9:00am ONLY SUNDAY – CLOSED MONDAY – 5:00pm ONLY BUY-IN: 200m Row 20 Inch Worms+push-up 200m Run 20 Air Squats 400m Row 20 Good Mornings w/ Barbell 400m Run 20 OHSQ 400m Row Mobility WOD: Couch Stretch/Banded Hip Stretching WOD:  5 RFT

BUY-IN: Curb-to-Curb Run (CTC) 3 x Ladder Drills CTC 15 Push-ups/25 Sit-ups/35 Air Squats CTC 3 x Ladder Drills Endurance WOD: 15min EMOTM – 20yd Shuttle Run. Minutes 1-5 (Down and Back = 2 passes) Minutes 6-15 (1 Pass ONLY) ***Immediately following your end to the EMOTM, grab a stop watch and sprint a 400m