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

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

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

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)

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

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)

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

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

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

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