Tomorrow we are hosting “A League of Their Own” Women’s Competition!  The event will kick off at 8 am and continue until about 4 pm.  We would love to see as many of you as possible come to support our gym and the many female athletes we have competing in the event! Today, the NOON

WARM UP 2 Sets: 250m row 20 Walking Lunges (total) 10 Lunge to instep (total) 10 Push-ups 20 Double Unders MOBILITY Foam Roll (5:00) Monster band walks Laterally 3 x 20 steps (10 right/10 left) Monster band walks forward/backward 3 x 20 steps (10 right/10 left) WOD 6 RFT (15:00) 4 Deadlifts (315/225) 8 Clapping

REMINDER!!!  There will be NO CLASSES FRIDAY EVENING OR SATURDAY MORNING!  We will be setting up for ALOTO Friday afternoon.  If anyone wants to come help us, we would love any volunteers willing to give us a hand.  Otherwise, be sure to come check out the competition on Saturday!  The event kicks off around 8

WARM UP 200m Run/Row Quick Plyos Barbell Warm-Up SKILL 8 Min EMOM: 2 Squat Cleans + 1 Push Press *Add weight each round WOD 14 Min EMOM: 2 Rounds – 12 DB Hang Squat Cleans (35/25) – 12 Burpees – 12 WBS – 12 Ring Rows – 1:00 Plank -12 KBS (24/16) – 24 V-Ups

Congrats to All Our Athletes Who Competed This Weekend at Both the Fittest Games and the Explosive Sports Powerlifting Meet! WARM UP 2 Rounds/:30 Drills Jumping Jacks Inch Worms Air Squats Straight Leg Sit-ups Arm Circles Forward/Backward Bar Hang Plank Hold STRENGTH Death By Pull-Ups: Go Until Failure Using Strict Pull-ups Then Pick Up Where

Reminder!  There will be NO YOGA OR CLASS TOMORROW! Good Luck to All of our Athletes Competing today at the Fittest Games and the Explosive Sports Powerlifting Meet! WARM UP 3 Rounds: :60 Jump Rope 10 Lunges (Total) 10 Pushups 10 Air Squats WOD Partner WOD: 800m Relay (200m @ a Time) Then… Part 1:

REMINDER!  There will be NO YOGA OR CLASS ON SUNDAY! WARM UP 400m Run Fence Drills 3 Rounds of Cindy STRENGTH 3x ME Bench Press @ 75% of Body Weight (or a Weight for 8+ Reps/Round) WOD 4 Rounds: 10 FSQ (135/95) 10 C2B Pull-Ups 10 Shoulder to Overhead  

ANNOUNCEMENT!!!  There will be NO YOGA OR CLASS THIS SUNDAY (2/1) because of the Super Bowl.  Enjoy this time with friends and family watching the game! This weekend we have several athletes competing at different events around our region.  Many of our coaches and athletes will be up in Austin at the Travis County Expo Center competing

WARM UP 2 Rounds: 250m Row 20 Air Squats 10 Pushups 10 Good Mornings 5 Burpees ENDURANCE 3 Rounds: 1:00 ME Cal Row 2:00 Rest WOD Teams of 3, WaterFall Style: 10 Cal Row 20 WBS (20/14) 20 LHPU 30 Russian Twists (25/15)

ANNOUNCEMENT!!!  There will be NO YOGA OR CLASS THIS SUNDAY (2/1) because of the Super Bowl.  Enjoy this time with friends and family watching the game! This weekend we have several athletes competing at different events around our region.  Many of our coaches and athletes will be up in Austin at the Travis County Expo Center competing