DUALITY ATHLETE MEETING: Monday Sept 8th, @ 7:30pm @ Mission (HIGHLY RECOMMENDED) WARM UP :30 Drills x 2 Jumping Jacks Lunges Arm Circles – Forward Arm Circles – Backward Bar Hang Push-ups Air Squats 1:00 Stretch MOBILITY Banded Shoulder Banded Hip Banded Wrist WOD 4 Rounds: 400m Run 25 Air Squats 12 Shoulder to Overhead (135/95) Rx+ (155/105)  

WARM UP 400m Run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (Total) :30 Squat Hold 30 Air Squats 5 Burpees ENDURANCE/WOD For Time: 1000m Row/Run 30 Burpees 100 Walking Lunges (Total) 10 Russian Twists (25/15) 100 Air Squats 30 Box Jumps (20”) 100 DU (200 SU) 1000m Row/Run

WARM UP 400m Run 2x: 1 Set Fence Drills 10 Lunges 10 Air Squats 5 Lunge to Instep 10 Push-ups SKILL 5×3 Hip Snatch *Focus on Speed! WOD 40 KBS (24/16) Rx+ (32/24) 200m KB Run 40 KB Shoulder to Overhead 200m Sprint *25 Air Squat Penalty if KB is Set Down!!!!

Labor Day Weekend Hours: Weekend Schedule will remain the same.  We will still run the usual 8 am and 9 am classes on Saturday and the 4 pm on Sunday as well as Yoga at 3 pm. We will only host ONE class on Labor Day (Monday 8/1) at 9 AM.   Events This October: Check

WARM UP 400m Run 3x: 10 Lunges 10 Squats 10 Good Mornings 10 Push-ups 5 Baby Squats MOBILITY Coach’s Choice WOD 14 Min EMOM Odd: 5 Hip Snatch (115/75) Even: 12 WBS (20/14)

WARM UP 200m Run Plyos ENDURANCE 2x 400m Run 2x 500m Row For Fastest Time on Each 2 Min Rest After Each Effort WOD 20-10-5 Front Rack Lunges Chest to Bar Pull-ups

WARM UP :30 Drills x 2 Jacks Seals Straight Leg Sit-Up Push Ups Bar Hang 1:00 Stretch SKILL HSPU Work or… If You Are a Jedi Master… 10 Min EMOM: Odd: 20 DU Even: 8 HSPU WOD 100 DU 50 Ab Mat Sit-ups 25 KBS (32/24) 10 HSPU 25 KBS 50 Ab Mat Sit-Ups 100

LABOR DAY SCHEDULE: Weekend Schedule will remain the same.  We will still run the usual 8 am and 9 am classes on Saturday and the 4 pm on Sunday as well as Yoga on Sunday at 3 pm. We will only host one class on Labor Day (Monday 8/1) at 9 AM. JUSTIN LEWIS @

TONIGHT – Movie Night at 7pm!  Join us for “The Lego Movie,” some drinks, snack and good friends. CLICK HERE TOMORROW – Fitness in the Park at 9am!  Join us for our second rendition of Fitness in the Park held at the Olmos Park #4 Field.  There will be NO 9am Class at Mission, but we WILL

Our members are awesome in so many ways!  Yesterday we posted about Jenny Niemann who climbed Pike’s Peak.  Today one of our first members, Cameron Powell, released an App called “Vemory”.  It’s a new social media app that compiles video memories from your social media photos.  Be sure to download it while it’s still free