Coach Neal PR’s in his Snatch at 95kg and was just under his PR in the Clean & Jerk at 120kg. But he took 3rd place in his session and earned some hardware! Go Neal!

Both Coach Neal and Coach Drew are headed to Houston today to compete in the South Texas Open. This is a USAW Olympic Lifting meet and Neal will be competing in the Masters 35-39, 94kg class and Drew will be in the Open 94kg class.

Warm-Up: 4 Rounds of: 200m Run Ladder Drills Strength: 5×3 Front Squat (80% of 1 Rep Max) *5 second hold at bottom of rep 1* **Can not bounce out of the rep** WOD: 5 x 3 Minute AMRAP With 1 Minute Rest Between Rounds: 3 Pull-Up Toe-To-Bar** 6 Burpees 9 V-Ups **1 pull-up + 1

CrossFit Kids is all moved into the main gym, and today will be there second day of class in our main gym! Warm-Up: PVC Warm-up 10-1 Sit-ups/Air Squats Mobility: Stretching Skill: Snatch Balance WOD: 15 Minute AMRAP Of: 200m Run/Row 7 Snatch Balance (95/65) 7 Handstand Push-Ups Alternate run/row as mush as possible

Warm-Up: Everett Warmup WOD #1: “Fran” (10 Minutes) 21-15-9 Pull-ups Thrusters (95/65) WOD #2 Endurance: *3 Person Team 3 Rounds For Time: 400m Indian Run 50 Ground 2 Overhead (95/65) Max Unbroken Double Unders *The partners will share ground to overhead reps* **Only one athlete performs ground to overhead or double unders at a time** ***There

We have a couple announcements regarding two upcoming events at the gym: On Monday, August 13, the San Antonio Chamber of Commerce will be at the gym at 4PM for a ribbon cutting ceremony.  THERE WILL BE NO 4:30PM CLASS, but we will be holding the 5:30PM and 6:30PM classes so be sure to show

Click HERE for results from Week 2 of the Summer Series Competition and current overall results as well as LOTS of pictures from the weekend! Also, remember that we are taking this weekend off from competition and will resume next weekend.

Warm-Up: 3x 200m Row 15 Air Squats 15 PVC Good Mornings 15 Scorpions 15 Iron Crosses Strength: For 10 Minutes: On Every Even Minute: 10 Back Squats (185/125) On Every Odd Minute: 10 Box Jumps (30″/24″) WOD: 10 Minute AMRAP OF: 3 Squat Cleans @ 135/95 (185/115) 5 Bar Over Burpees 15 Sit-ups (7 GHD

Just wanted to inform those of you who are competing in our weekend Summer Series Competition that the events for Week 2 have been posted!  Click HERE to check out the workouts.  More details will be released Saturday morning… If you didn’t get a chance to compete last weekend but are interested, please email Coach Nick