NO MISSION CROSSFIT 9:00am class, ONLY 8:00am. FITNESS IN THE PARK today at 9:00am Olmos Basin Park, Field #1 Bring a towel, water, and friends/family! WARM-UP: 400M RUN Plyos SKILL: 3 Minutes ME DUs 2 Minutes rest 1:30 Minute ME DUs WOD: 8 Min AMRAP 16 Wallballs (20/14) 8 Burpees Rest 4 minutes 8 Min

LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: 200m Run :30 Drills X2 Squat Hold Squats Arm Circles Bar Hang Push-ups Straight Leg Sit-up Downward Dog SKILL: Bench press review Superset Bench Press 3X10 Bent Over Alt. KB Row

LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: Everett warm up WOD: FIGHT GONE BAD 1 Minute max effort reps at each station (x3) Wallballs (20/14) Box Jumps (24/20) Sumo DL high pull (75/55) Push Press (75/55) Row (for

LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: x2 Fence Drills 250 Row 10 Jump Squats 15 Good Mornings 200m Run SKILL: Get ready! WOD: 1000m Run/Row 50 KB Swings (24/16) 100 Walking Lunges 50 Russian Twists (each side

LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: 200M Run PVC warm-up SKILL: 10 Min EMOM Odd: 10 Ring Dips Even: 10 Burpees WOD: LUCKY 13 13 Min AMRAP 13 DL (@50% of 1RM) 13 Pull-ups 13 Sit-ups

WARM-UP: 400m Run Plyos SKILL: 12 Minutes to work Barbell Weighted Step-ups 4X16 WOD: 3 RFT (16:00) 400m Run 15 T2B 15 Lift Hand Push-ups 15 Alternating Jumping Lunges (each leg)  

WARM-UP: 2:00 Row 20 Walking Lunges 10 Lunges to Instep 20 Squats 2:00 Bike/Row 5 Inch worms + 10 push ups (each inch worm) :30 Bar hang :30 Handstand Hold WOD: For Time: 20 to 2 (by 2’s) Pull ups 2 to 20 (by 2s) KBS (24/16kg) 10 V-Ups  

WARM-UP: 400m Run Plyos SKILL: 4×6 Alternating knee to elbow (12 total) (8:00 mins) WOD: Teams of 3 100 FSQ (135/95) 100 Burpees 100 Wallballs (20/14) 100 Push ups As a team 800m Run

WARM-UP: :30 Drills X 2 Jumping Jacks Lunges Arm Circles Bar Hangs Handstand Hold/Walks Lunges to Instep Push Ups SKILL: 4X10 Shoulder Press *Increase each set WOD: 3 Mins As Far As Possible 2 Power Cleans (135/95) 2 Box Jumps (24/20) 2 KBS (24/16kg) 4,4,4…..6,6,6…… REST 2:00 5 Mins AFAP 2 Power Cleans (135/95) 2

WARM-UP: 3:00 Jump rope 20 Pelvic raises 20 Single leg raises (each) 20 Kicks on ground 20 Scorpions 20 Push ups SKILL: Post WOD mobility WOD: 25 Min AMRAP 5 Thrusters (135/95) 10 T2B 15 Bupees 20 Slam Balls