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

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

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

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

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

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

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

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

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