Classes this weekend: Thursday: NO 830 Friday: NO 830 Saturday: Regular Classes Monday: OPEN GYM 12-3 Warm-up 1 Sled Push 10 Burpees 5 Inchworms Strength 1 Power Clean 1 Hang Clean 1 Jerk Metcon 5 RFT 20 cal row 20 wall balls 100m sprint

Warm-up 1 Sled Push 10 Burpees 5 Inchworms Back Squat Work up to 3 Rep Max then 3x3 at 85% Metcon 7' AMRAP 3-3, 6-6, 9-9, etc Thruster (95/65) T2B

Please note: Although previously cancelled, Saturday September 3rd classes at 9am and 11am are reinstated! Roy 5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24" 25 Pull-ups

Upcoming Weekend Hour Changes: Saturday Aug 27 - 9AM only Thursday Sept 1 - NO 830 Friday Sept 2 - NO 830 Saturday Sept 3 - CLOSED Monday Sept 5 - 12-3 OPEN GYM Saturday Sept 10 - CLOSED Warm-up (No Measure) Choice! Overhead Work 1 Strict Press 2 Push Press 3

Warm-up (No Measure) 1 sled drag 10 overhead lunges 10 cal row Power Snatch Work up to 1 Rep Max Metcon (AMRAP - Reps) 20' AMRAP 1 Deadlift 1 Clean 1 Front Squat 1 Jerk

Warm-up 60" Superman 5 Inchworms 10 Cal Airdyne Back Squat Work up to a 3 Rep Max Amanda 9-7-5 Muscle-ups Snatch, 135#/95#

Warm-up 1 Sled Push 5 Pull-Ups 10 Burpees Deadlift (3 Rep Max) Metcon 3RFT 21 Cal Row 15 Thrusters 9 T2B

Warm-up 10 Kettlebell Swings 10 Wall Balls 20 Double-Unders 10' EMOM Even: 30" in the bottom of the the dip Odd: 10 Handstand Push-ups Metcon The Chief 5x3' 3 Power Cleans 6 Push-Ups 9 Squats

White 5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run

Warm-up 5 Pull-Ups 10 Single Arm Overhead Lunge 10 Gymnastics Kips Gymnastics Work 12' Alternating 30" Plank 30" Chin over bar hold 10 Desk Squats Metcon (Time) In Partners: 4 Rounds 200m run 12 Toes to Bar - then - 4 Rounds 15 Power Cleans (95/65) 15 Thrusters - then - 2 Rounds 20 pull-ups 20 cal airdyne - then - 2 Rounds 10