BUY-IN: 400m Run 3 Rounds: – 5 Pull-ups – 7 Lunges (each leg) – 9 Push-ups – 11 Air Squats PVC Pass Throughs (1:00) Endurance WOD: Tabata Running 12 x (:20/:10) During the :10 “Break” perform a max set of air squats.  Keep a running tally of air squats WOD: 5min AMRAP 3 Single Arm

BUY-IN: 3 Rounds: 10 Push-ups 10 Inch Worms 10 Scorpions Skill: Ring Holds Ring Dip Drops Kipping Ring Dips WOD: For Time: 800m Run 3 HSPU 6 KB Swings (32/24kg) 400m Run 6 HSPU 12 KB Swings 200m Run 9 HSPU 18 KB Swings Curb-to-Curb Run

We will keep posting the schedule for this weekend all week to make sure everyone gets the memo.  So, here it is again. Labor Day Weekend Hours FRIDAY – NO 4:30pm or 5:30pm Classes (*All other classes are still on) SATURDAY – 9:00am ONLY SUNDAY – CLOSED MONDAY – 5:00pm ONLY (*there are NO NORMAL

At 10:00am, we will be hosting the final WOD to conclude the Summer Series Competition.  Shortly following the event, we will be having a BBQ open to everyone starting at 12:00pm.  Come out and enjoy the BBQ provided by Jimmy Vera! WOD: For Time: 10 HSPU 15 Burpee up and over Box Jumps (24″/20″) 20 Toe-to-Bar

WARM UP: 400m Run 500m Row 20 Reps each of: Pass Throughs Good Mornings Back Squats OHSQ Snatch Balance WOD Option 1: CrossFit Total -Max Back Squat – Max Shoulder Press – Max Deadlift WOD Option 2: 25 Min AMRAP 1 Round of Cindy 200m Run

Labor Day Weekend Hours FRIDAY – NO 4:30pm or 5:30pm Classes SATURDAY – 9:00am ONLY SUNDAY – CLOSED MONDAY – 5:00pm ONLY BUY-IN: 200m Row 20 Inch Worms+push-up 200m Run 20 Air Squats 400m Row 20 Good Mornings w/ Barbell 400m Run 20 OHSQ 400m Row Mobility WOD: Couch Stretch/Banded Hip Stretching WOD:  5 RFT

BUY-IN: Curb-to-Curb Run (CTC) 3 x Ladder Drills CTC 15 Push-ups/25 Sit-ups/35 Air Squats CTC 3 x Ladder Drills Endurance WOD: 15min EMOTM – 20yd Shuttle Run. Minutes 1-5 (Down and Back = 2 passes) Minutes 6-15 (1 Pass ONLY) ***Immediately following your end to the EMOTM, grab a stop watch and sprint a 400m

Coach Renee is feeling under the weather and will not be here to teach classes this evening. Let’s hope she gets better soon!

This weekend marks the final weekend of our Summer Series Competition.  This Saturday, August 25th, competitors will be performing the last WOD of the competition and afterwards every member of the gym is invited to a BBQ at the gym.  The final event is scheduled to start at 10 AM and the grilling will start

WARM-UP: 2x Fence Drills 30 Wall Ball Shots 20 PVC Pass Throughs SKILL: Russian Sit-Ups 3 x 10 Each Side WOD: 50-35-20 WBS (20/14) Pullups Double Unders (4x Single Unders)