WARM UP: 400m Run 500m Row 20 Reps each of: Pass Throughs Good Mornings Back Squats OHSQ Snatch Balance WOD Option 1: CrossFit Total -Max Back Squat – Max Shoulder Press – Max Deadlift WOD

Labor Day Weekend Hours FRIDAY – NO 4:30pm or 5:30pm Classes SATURDAY – 9:00am ONLY SUNDAY – CLOSED MONDAY – 5:00pm ONLY BUY-IN: 200m Row 20 Inch Worms+push-up 200m Run 20 Air Squats 400m Row

BUY-IN: Curb-to-Curb Run (CTC) 3 x Ladder Drills CTC 15 Push-ups/25 Sit-ups/35 Air Squats CTC 3 x Ladder Drills Endurance WOD: 15min EMOTM – 20yd Shuttle Run. Minutes 1-5 (Down and Back = 2 passes)

Coach Renee is feeling under the weather and will not be here to teach classes this evening. Let’s hope she gets better soon!

This weekend marks the final weekend of our Summer Series Competition.  This Saturday, August 25th, competitors will be performing the last WOD of the competition and afterwards every member of the gym is invited to

WARM-UP: 2x Fence Drills 30 Wall Ball Shots 20 PVC Pass Throughs SKILL: Russian Sit-Ups 3 x 10 Each Side WOD: 50-35-20 WBS (20/14) Pullups Double Unders (4x Single Unders)