WARM UP Shuttle Run 2x: Fence Drills 15 Good Mornings 10 Air Squats 5 Inch Worms Shuttle Run SKILL Intro to Box Squats WOD Tabata Air Squats 2:00 Rest Tabata Push-ups 2:00 Rest Tabata Deadlifts (155/105)

We have been talking about starting an olympic lifting/advanced movements program and we have finally set a date and schedule!  The program will be named “Barbell Sport Prep”.  The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching on other advanced  movements as well.  This class

WARM UP Plyos STRENGTH 1 Rep Max Bench Press Then 3 Sets of Max Effort Pushups (:30 Rest Between Sets) WOD 7 Min AMRAP 3 DL (225/155) 3 Box Jumps (24/20) 6 DL 6 Box Jumps 9 DL (225/155) 9 Box Jumps (24/20) 12 DL 12 Box Jumps …

WARM UP Ladder Drills PVC Warmup WOD 3 Rounds For Time: 10 Front Squats (135/95) 10 Weighted Sit-Ups (20/14) Curb to Curb Plate Carry (25/15) MOBILITY Coach’s Choice

If you are planning on going to the “A Taste of the Northside” there will be a group meeting at the gym at 4:30 to head out to Sonterra.  I would plan on making your way out there as early as possible.  The event starts at 5:30 and goes until 10:30 PM, but we are

WARM UP Curb to Curb Run Plyos 3 Rounds of Cindy SKILL Rope Climbs Stone Lifts WOD 10 Min AMRAP: 10 Hang Power Cleans (155/105) 10 Burpees

We have a few announcements for everyone to start the week off! ***Several of the Coaches will be attending Brighton Center’s “A Taste of the Northside”.  It has been voted “Best Fiesta Event” the past two years and we’re sure it’ll be a hit again this year.  Here is a description from their website: “A

Great way to kick off Fiesta!  Make sure to have some fun this weekend to celebrate! WARM UP :30 Drills (x3) Jumping Jacks Squats Squat Hold Seal Jumps *then  PVC Shoulder/Hamstring Warm-up STRENGTH 3 Shoulder Press – 5 Push-Press – 7 Jerk (any way) *3 attempts to find max weight *cannot rack or drop bar

To continue this week’s theme of working on our squats, HERE is an article from Michael Winchester of CrossFit Central in Austin that is definitely worth checking out.  It will open your eyes to the importance of ankle flexibility and what we are looking for in our olympic lifts. WARMUP Plyos MOBILITY Foam Roll WOD

WARM UP Full Shuttle Run Ladder Drills ENDURANCE Teams of 3, 10 Min AMRAP: Curb to Curb Run Situps KBS (24/16) *Teams rotate on partner who is running CTC *Total score is Situps + KBS WOD 21 FSQ (165/105 or 60% of 1RM) 9 T2B 15 FSQ 15 T2B 9 FSQ 21 T2B