Thank You - to everyone that did my Mom's WOD yesterday.

Strength/Skill
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails

WOD
A: AMRAP in 15:00
500m Row
10 Ring Rows

B: AMRAP in 30:00
500m Row
10 Chest To Bar Pull ups

Happy Friday!

Remember we are closed tomorrow. We will be at CrossFit Fire Force doing the workout to raise money for the 19 firefighters that died in the AZ fires. If you're still interested in attending and participating send an email to info@fireforcefitness.com and ask to be put in a heat. I'm sure there are still spots open. The fee will be $20 to workout. All money will be donated to the firefighters' families. Even if you don't want to participate come cheer us on. We will be in the 10:30am and 11:15am heats.

Schedule change for next week Monday only - Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Most of you have noticed new Groupon members coming through the gym. Be cool to them. Say hello, introduce yourself, answer any questions they might have if you can answer them. They will soon be joining the regular classes, space permitting.

Strength/Skill

Push Press 3-3-3

Jerk 1-1-1 

Add weight to each set.  Use your ending weight from your shoulder press this week as the starting load for the push press,  Finish the push press with your opening jerk 

WOD 

A: 3 Rounds

Row 250m

Rest 2 minutes or until a rower is available. 

B: 4 Rounds

Row 500m 

Rest 2 minutes or until a rower is available. 

C: If you have muscle ups:

For time 4 Rounds of

15 Wall Balls 20"/14"

3 Muscle Ups. 

WOD
A: For Time
12-9-6 reps of
Back Squat
Overhead Squat
Push Jerk

B: For Time
12-9-6 reps of
Back Squat 135#/95#
Overhead Squat 135#/95#
Push Jerk 135#/95#

Thanks to all that made it out on Friday night for Amanda's competition. It was a great time and a great turnout. Sorry for the cat eyes in the picture.