BUY-IN: 1:00 Jumping Jacks :45 Squats :30 Gate Swings :15 Vertical Jumps 2 sets of Fence Drills 10 Lunge-to-Instep WOD: Complete the Following: 2 Max Lifts 2 Max Gymnastic Exercises (2 attempts each; second attempt must be 75% of first result) 1 Max Metabolic Exercise *Stay on track and don’t lose track of time.  You must

With the 4th of July weekend coming up this weekend, we are going to have a modified class schedule all the way through Monday.  So, check it out: Saturday – 9:00am ONLY (NO 8:00am) Sunday – 9:00am (NO 4:00pm) Monday – 8:ooam ONLY (NO other classes on the 4th of July) BUY-IN: 4 x :10 Line Jumps

BUY-IN: Everett Warm-up Stretching WOD: 8min Ladder 3 – 6 – 9 – 12 – 15… V-ups Wall Ball Shots (20/14) WOD: 8min AMRAP 15 Double Unders 15 Lift-Hand Push-ups CASH-OUT: Coaching on Weaknesses [youtube=http://www.youtube.com/watch?v=UqOtZHSt_oU]

BUY-IN: 200m Run – 25 Jumping Jacks 200m Run – 25 Squats 200m Run – 25 Push-ups 200m Run – 25 Good Mornings WOD: 3RFT (30min Cutoff) 12 KB Squat-Cleans (24/16kg) 200m Run 20 KB Swings 200m Run 20 Pull-ups 200m Run 12 KB Thruster 200m Run CASH-OUT: Tabata Sit-ups

BUY-IN: Jumping Warm-up WOD: Complete the Following: 25 SDHP (115/750 25 Box Jumps (24″/20″) 25 LHPU 25 Split Squat Jumps 25 Push-Presses 25 Back Squats *Run 800m (400m Backwards/400m Forwards) *Row 500m

BUY-IN: 1:00 Jumping Jacks 8 – 1 Scale of: Squats and Push-ups 3 x 8 Russian Hamstring Curls *Review of Clean/Jerk #1 – WOD – Team “Grace”: (15min Cutoff) 75 Clean & Jerk For Time (135/95) *5min REST #2 – WOD – Team BSQ: (15min Cutoff) 100 Back Squats For Time (135/95)

BUY-IN: 5min Jump Rope Jumping Warm-up PVC Shoulder Work #1 WOD – “Elizabeth” 21 – 15 – 9 Cleans (135/95) Ring Dips #2 WOD – For Time 30 DB Power Snatches (55/35lb) 250 Double Unders

BUY-IN: 4 x :10 Line Jumps (2 sets) 30 Wall Squats 2 Sets of Fence Drills 500m Row Foam Roller WOD: For Time: 40 SDHP 40 Burpee Squat Jumps 40 Kettlebell Swings (32/24kg) 40 Toe-To-Bar 40 V-ups 40 Push-ups

BUY-IN: Ladders Amped Stretching WOD: 5RFT (20min Cap) 20 Wall Ball Shots (20/14) 15 Box Jumps @ 20″ 20 Double Unders CASH-OUT: 30 Deadbugs 30 Rope Climbers

Wow, it was a hot weekend in Tomball!  What a great experience and make sure to congratulate the team for an amazing effort.  Also, our community was outstanding.  We had an extremely loud group of fans screaming and yelling the entire weekend.  Thank you for all your support for myself, the affiliate team and the