HYDRATE - It's HOT in the gym so please hydrate before working out today. If possible bring a towel as well. 

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Back Squat 5x7 (Use same weight across)

WOD
A: For Time:
500m Row
25 Thursters
15 Ring Rows

B: "Jackie"
For Time:
1000m Row
50 Thursters 45#/35#
30 Pull Ups

Compare to 11/08/2013

BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

Saturday Workout:  Some of you are expressing concern about the Saturday WOD before the BBQ. The WOD will be "Murph".  Murph is: 
For time: 

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

You will have the option to do te WOD individually, in teams of 2 or in teams of 4. You can decide on Saturday. If you're bringing friends and family we will totally modify the WOD for the, to make it fun and just a bit challenging. We won't make them get sick. 

Today:

Strength/Skill

Clean 1-1-1-1-1-1-1-1-1-1-1

WOD

A: For Time

Row 500m

20 Thrusters

15 Ring Rows

B: "Jackie"

For Time:

Row 1000m

50 Thrusters 45#/35#

30 Pull Ups

*compare to 12/11/12

Tuesday 12/11/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

WOD

A: Jackie's Little Sister

For Time

500 meter row
25 Thrusters
15 Ring Rows

B: "Jackie"
1000m Row
50 Thrusters 45#/35#
30 Pull Ups