First, we want to congratulate everyone that competed at Duality this weekend.  You all did a phenomenal job of representing our gym by competing at a high level and doing so with class and respect.  Also, thanks

Tomorrow (Saturday) we have several teams going to compete in “Duality” at the San Antonio Shrine Pavilion.  It is a partner competition and we have teams competing in every division.  Good luck to the following

Check out this ARTICLE about 9/11.  We will NEVER FORGET.  Huge thanks from our staff to our members who serve and protect us and our country!   WARM UP :30 Drills x2 Jumping Jacks Lunges

WARM UP 3x: 250m Row 15 Good Mornings 10 Lunges 5 Inch Worms ENDURANCE Teams of 4: 2000m Row x 2 (2:00 Rest Between Efforts) WOD 8 Min AMRAP: 30 DU 10 KBS (24/16) Rx+(32/24)

WARM UP 200m Run PVC Warm-Up Barbell Warm-Up SKILL 3 Rep Max OHSQ WOD 10 Min AMRAP: 200m Run 10 T2B 5 Power Snatch (135/95) Rx+(155/105)

WARM UP 400m Run 3 Rounds: 10 Lunges 10 Air Squats 10 Push-Ups :45 Plank Hold STRENGTH 3×10 Each Leg, Bulgarian Split Squats w/KB’s WOD 500m Row 50 Burpees Over Bar 40 Sit-Ups 30 Back