WARM-UP: 20 Jumping Jacks 20 Seal Jumps 20 LHPU 3 Rounds: Curb-t0-Curb Run 5 Inch Worms 10 KBS 10 Air Squats MOBILITY SKILL: Jerk Work (either build to a heavy single or work on the skill) Burgener Warm-up WOD: 9-7-5 Snatch (135/95) 90-70-50 Double Unders (2:1 Single Unders)

BUY-IN: 400m Run Outdoor Plyos Endurance WOD: 4 x Suicides in Parking Lot (4:00 to complete, rest the time remaining after the run) WOD: For Time (20:00 cutoff) 20 Clusters (115/75) 3 Rounds: – 10 Front Squats – 5 Push-Press – 10 Back Squat 400m Run

WARM-UP: 400m Run 2 Rounds: 10 Inch Worms 10 Straight Legged Situps 10 Pushups 10 Squats SKILL: Your Choice of the Following: Rope Climb HS Walking/HS Hold Butterfly Pullups WOD: KBS (32/24)   2-4-6 … 20 Burpees          20-18-16 … 2 LHPU              10-10-10 … 10

***Remember*** There are NO EVENING CLASSES TONIGHT.  NO 4:30pm or 5:30pm.  Start the Labor Day Weekend early!  There will be a 9:00am class tomorrow, Saturday, morning, but NO OTHER CLASSES until 5:00pm Monday evening. BUY-IN: 400m Run 5:00 Jump Rope 10 Jumping Jacks 10 Seal Jumps 10 Inch Worms Strength WOD: 5 x 5 Bench

Hello all! I hope that your back to school blues aren’t too bad as we welcome the 2012-2013 school year! Coach Renee has started school again as well, and as a result we are going to have to make a time adjustment to the CrossFit Kids classes. The Pups group is going to be integrated

BUY-IN: 3 x :30 of: Jumping Jacks Seal Jumps Air Squats Bar Hang 200m Row Mobility WOD: Banded Hip/Shoulder Stretching Partner Stretching WOD #1: 8min AMRAP 12 Toe-to-Bar 18 Squat Jumps *rest 5:00 WOD #2: 8min AMRAP 5 LHPU 10 Sit-ups 15 Mt. Climbers

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 WOD: Tabata Running 12 x (:20/:10) During the :10 “Break” perform a max set of air squats.  Keep a running tally of air squats WOD: 5min AMRAP 3 Single Arm

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 HSPU 6 KB Swings (32/24kg) 400m Run 6 HSPU 12 KB Swings 200m Run 9 HSPU 18 KB Swings Curb-to-Curb Run

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 Weekend Hours FRIDAY – NO 4:30pm or 5:30pm Classes (*All other classes are still on) SATURDAY – 9:00am ONLY SUNDAY – CLOSED MONDAY – 5:00pm ONLY (*there are NO NORMAL

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 open to everyone starting at 12:00pm.  Come out and enjoy the BBQ provided by Jimmy Vera! WOD: For Time: 10 HSPU 15 Burpee up and over Box Jumps (24″/20″) 20 Toe-to-Bar