911 Tribute!!! 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row

HAPPY BIRTHDAY CHRISSY! “Beast From The East” (in a good way) 9/10/1998, age 28!!! Warm up: Cardio 2 mins 28 jumpin jacks 28 t-claps 28 pogos 28 Bicycles 28 Hollow Rocks Cardio 2 mins 4 Rounds of: 7 push ups (w/ :20 secs refst) PVC THRUSTER PRO! WOD 28 OH Squats (65/95) 28 Goblet Squats (35/53) 28 Thrusters (65/95) Then, 4 Rounds of 7 push Presses (65/95) 7 Lateral Bar Hops 7 Mountain Climbers Then, 28 Sit ups w/ a plate (25/35) 28 MIN TIME CAP (😜)🎈

Warm up Runners Warm up - jj/t/pog/lunl Michael Phelps Run 2 laps Abs Circle 1 min bar hang Shoulder Press 4x6 PVC Squat pro WOD 16 min AMRAP OF: Run 1 lap 8 Back Squats (95/135) 8 Bar-over Burpees

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ring Push Ups 35 Devil Dogz (35/50) 30 High Knees Sprint

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

Labor Day classes at 9am and 10am! WARM UP RUN 2 laps Bike 2 mins ROW 2 mins SKI 2 mins 8 mins Cardio Hang 1 min Wall Sit 1 min Plank hold 1 min Dying Bugz 1 min PVC 8-10 Snatch Balance (bar only) WOD 4 rounds 18 Dumbbell OHS 35/50 (9 each arm) 15 Snatches (rx 55/75, rx+ 65/95) 12 bar over burpees 9 pullups (2 strict if possible)

Warm up Run 4 laps Bands 3 mins 3 min AMRAP: 333 - 3’s of push ups, sprawl burpee, mc’s PVC WOD Buy in: 20 Devil Dogz 15 min AMRAP OF— Run 1 lap 10 Back Squats (95/135) 5 Toes to Bar 10 Wall Balls Cash Out: 20 Devil D))6ogz