WARM UP 400m Run Burgener WU MOBILITY Coach’s Choice WOD 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Curb to Curb Run Each Set This would be the only

WARM UP 2x: 250m Row 200m Run 1x Fence Drills Shoulder Warmup ENDURANCE 33 Burpee Test *Immediately followed by Suicide Run WOD For Time: 50

WARM UP 400m Run 3 Rounds of Cindy PVC Shoulder Warmup SKILL Overhead Squat Technique WOD 15 Min AMRAP Partner 1: 400m Run Partner 2:

This is exactly why we don’t just throw bars down randomly or stand too close to walls or people.   WARM-UP: Ladders STRENGTH: 3 x

Remember this week is the start if the Barbell Sport Prep courses. If you pre-registered remember to get warmed up and ready for the class.

This is a great post from a friend of mine who owns P3 CrossFit in Houston. Read and think about if you feel this way

WARM UP 3x: 200m Row or Run 10 Air Squats 10 Pushups 5 Inch Worms STRENGTH Dynamic Bench Press 7×3 @ 50% of 1RM (2

There are only 3 spots left for Coach Ed’s Noon session of the Barbell Sport Prep class! Spots are going quick so be sure to

We’ve had a huge response from members wanting to join the Barbell Sport Prep class.  As a coaching staff, we couldn’t be more excited about

WARM UP 400m Run Coach’s Hip Warmup ENDURANCE 1000m Row Time Trial WOD Sled Push 3x Curb to Curb