This weekend we are hosting the CrossFit Olympic Lifting Trainers Seminar! Therefore the gym will be CLOSED all weekend. BUT, we are still going to have both CrossFit classes at 8:00am and 9:00am at the NEW GYM at 8842 Broadway. We will be having the classes inside and the bathrooms are working! With the delays

WARM UP 400m Run 3 Rounds: 10 PVC Pass Thrus 10 Jumping Squats 10 Push-ups MOBILITY Banded Shoulders/Hips/Ankles WOD “Mary”-ish 20 Min AMRAP: 5 HSPU 10 Goblet Squats (24/16) Rx+: 10 Alternating Pistols 15 T2B

WARM UP 400m Run Plyos ENDURANCE 2 Rounds: Fight Gone Bad Style – Team of 3 Calories on the Rower Burpees Slam Balls Squat Jumps Rest WOD 3 Rounds in Teams of 3: P1: 200m Slam Ball Carry (20/15) P2: 20 Russian Twists (25/15) P3: Double Unders *Score is Total DU

WARM UP :30 Drills x3 Air Squats Pull-ups/Ring Rows Jumping Jacks Gate Swings 1:00 Stretch SKILL Barbell Warm-Up 10 Min to Find 1RM Snatch Balance WOD “Josh” 21 OHSQ (95/65) 42 Pull-Ups 15 OHSQ 30 Pull-Ups 9 OHSQ 18 Pull-Ups

WARM UP 3 Rounds 200m Run 20 Jumping Jacks 20 Seal Jumps 10 PVC Pass Thrus 10 PVC Figure 8’s STRENGTH 3 Rounds: ME Shoulder Press + 3 Push Press @ 50-60% of 1 RM Shoulder Press WOD For Time: 150 Sit-ups *Every Minute You Must Complete 5 Thrusters (95/65)

WARM UP 3 Rounds: 200m Run 10 Lunge to Instep 10 LHPU 10 Pelvic Raises MOBILITY Coach’s Choice WOD 400m Run 21 Pull-ups 21 WBS (20/14) 400m Run 15 Pull-ups 15 WBS (20/14) 400m Run 9 Pull-ups 9 WBS (20/14) IN CASE YOU MISSED COACH BETH’S PHOTO SHOOT PICS YESTERDAY FROM MODERN GLAD|ATOR, CHECK THEM

Check out Coach Beth in the online magazine Modern Gladiator.  She’s featured in a few pictures in the article.  Way to go Beth! Don’t forget, tonight at 7:30 PM – Info session for anyone curious about the Fiesta Detox Challenge hosted by Coach Beth.  It’ll be short and sweet! WARM UP 400m Run Ladder Drills Jump