I want to make you aware of a few important dates and details coming up. The gym will be closed on Sept 5 for Labor Day. I will be taking a vacation for a little over a week and some of the classes will be on a different schedule. There will always be a 5am class, Laura Moll will be in charge of that one. There will always be an 8am class, Laura A. Meece will be in charge of that one. Inbetween, there will be no 6am or 7am classes! I will let you know what dates that will be in effect. Then the evening schedule will not be changed much. The 4pm class, Val will have. The 5pm class will be Renee as usual, with Brian on Wednesday. Then 6pm will be Brian on Tuesday and Wednesday and Dustin on Thursday as usual. Monday, Labor Day will have no Monday class and there will be no Friday class at 6pm the weekend before Labor Day. Confusing enough? Any questions, text me and I will try to clarify for you.

The invitation to all Ladies is for Sept 9th at 6pm at Muddy Water CrossFit. The challenge is 3,015 Burpees per group participating! Please join me, and as many women as possible in the area, to do this memorial wod for 9/11! Looking forward to this challenge, I promise, we won’t have any more Burpees after this week until we have recovered from the challenge! Sound like a good deal to you?

MONDAY 8-22-16
10 Rounds for time:
3 Deadlift (75% of 1RM)
1 Back Tuck*
*use rings to help you flip over backwards

TUESDAY 8-23-16
5 Rounds EACH for time:
Run 800 meters
Rest 3 minutes

WEDNESDAY 8-24-16
For time:
21-15-9
Dumbbell Burpee-Squat Clean Thrusters (35,25)
Pull-ups

THURSDAY 8-25-16
AMRAP in 12 minutes:
10 Alternating Pistols
10 Toes-2-Bar
10 Box Jumps (24,20)
then:
Strength WOD: Bench Press
5-5-5*
*one weight, these are work sets-warm up before you do these sets

FRIDAY 8-26-16
Back Squat
(5-5-3-2)*-1-1-1-1-1
*warm up sets

SATURDAY 8-27-16
Open Gym from 8-10am
Posted in Workout of the Day

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