BUY-IN: 400m Run 2 x: 1 Set of Fence Drills 10 Push-ups 10 Air Squats 10 PVC Pass Throughs Strength WOD: 2:00 Max Effort Pull-ups (any kind) *1:00 rest 5:00 Max Effort HSPU WOD: For Time: 1min AMRAP of Jerks (155/105) *then 10min to complete 100 Burpees EMOM you must perform 3 Chest to Bar Pull-ups

This weekend we sent 1 individual and 1 team to an event in Austin called the Athlete Open.  The event was unlike any other competition our athlete’s have competed in because it was composed of 3 different elements: track, olympic lifting and CrossFit.  Here is the list of athletes that competed: Individual Drew Bignall Team Ed

Let me introduce you to Allyson.  What an inspiration.  She just had her baby 7 weeks ago, and even CrossFitted up until 2 days before she was induced.  She was one of 2 people who completed the entire WOD today.  All 16 rounds.  Yes, that’s right.  What a great way to end the day and

Congratulations to Chris and Collanne!  We had the honor of revealing the sex their baby this morning at the 5:30am class in true CrossFit fashion! They came to us a little while ago and asked if we could name a WOD after their baby and reveal the sex by writing the name of the baby

WARM-UP: 20 Jumping Jacks 20 Seal Jumps 20 LHPU 3 Rounds: Curb-t0-Curb Run 5 Inch Worms 10 KBS 10 Air Squats MOBILITY SKILL: Jerk Work (either build to a heavy single or work on the skill) Burgener Warm-up WOD: 9-7-5 Snatch (135/95) 90-70-50 Double Unders (2:1 Single Unders)

BUY-IN: 400m Run Outdoor Plyos Endurance WOD: 4 x Suicides in Parking Lot (4:00 to complete, rest the time remaining after the run) WOD: For Time (20:00 cutoff) 20 Clusters (115/75) 3 Rounds: – 10 Front Squats – 5 Push-Press – 10 Back Squat 400m Run

WARM-UP: 400m Run 2 Rounds: 10 Inch Worms 10 Straight Legged Situps 10 Pushups 10 Squats SKILL: Your Choice of the Following: Rope Climb HS Walking/HS Hold Butterfly Pullups WOD: KBS (32/24)   2-4-6 … 20 Burpees          20-18-16 … 2 LHPU              10-10-10 … 10

***Remember*** There are NO EVENING CLASSES TONIGHT.  NO 4:30pm or 5:30pm.  Start the Labor Day Weekend early!  There will be a 9:00am class tomorrow, Saturday, morning, but NO OTHER CLASSES until 5:00pm Monday evening. BUY-IN: 400m Run 5:00 Jump Rope 10 Jumping Jacks 10 Seal Jumps 10 Inch Worms Strength WOD: 5 x 5 Bench

Hello all! I hope that your back to school blues aren’t too bad as we welcome the 2012-2013 school year! Coach Renee has started school again as well, and as a result we are going to have to make a time adjustment to the CrossFit Kids classes. The Pups group is going to be integrated

BUY-IN: 3 x :30 of: Jumping Jacks Seal Jumps Air Squats Bar Hang 200m Row Mobility WOD: Banded Hip/Shoulder Stretching Partner Stretching WOD #1: 8min AMRAP 12 Toe-to-Bar 18 Squat Jumps *rest 5:00 WOD #2: 8min AMRAP 5 LHPU 10 Sit-ups 15 Mt. Climbers