WARM UP: PVC: Good mornings Pass through Figure 8 2x’s: 5 inch worm + :03 negative push up 20 banded Good Mornings SKILL: “Diane” (10 Minute Cap) 21-15-9 Deadlift (225/155)

WARM UP: Everett Warm Up SKILL: Lacrosse Ball Mobility: Shoulders Piriformis WOD: 20:00 EMOM: :40 work/ :20 rest Assault Bike for Calories No Push-Up Burpees Russian KBS (32/24kg) Sit-Ups

WARM UP: :30 Drills 2x’s: Squat hold Air squats Pass through Good morning Bar hang Push ups SKILL: 8:00 Death By Pull Ups Min 1: 3 pull up Min 2:

WARM UP: Fence Drills Stretch 15 Air Squats 10 Push Ups 5 Burpees SKILL: Back Squats Every 2:00 for 10:00 8 Back Squats WOD: 15-12-9-6-3 (15:00) Push Press (135/95) Box

WARM UP: Plyos Stretch SKILL: GROUPS OF 3 -4 10 Cal Assault Bike Sprint Race First Team to 100 Cal WOD: 10 Wallballs (20/14) 10 T2R 10 Burpee bar taps

Due to impeding weather conditions from Hurricane Harvey, Saturday, August 26, classes have been cancelled.  We will keep you posted if any other further changes will be made via Facebook,

WARM UP : Plyos 3 Rounds of cindy 5 Pull ups 10 Push ups 15 Squats SKILL: Set up for WOD WOD: 30:00 EMOM M1: 10 Deadlifts (225/155) M2: 1

WARM UP: 2 Rounds Monster walks 20 Right 20 Left 20 Backwards 15 Squats with red band PVC Warm up for Snatches SKILL: Every 1:30 for 12:00 (8 sets) 3

WARM UP: 200m Run 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 burpees over a friend 5 squats 5 jumping squats SKILL: Front Rack Flexibility

WARM UP: 2 Rounds: 200m Run 10 Dynamic GMs 10 Side Lunges (5 each side) 10 Baby Squats 10 Ring Rows 10 Jumping Squats 10 V-Ups 10 Burpees :30 Bar