This is a picture of some people working hard!

W.O.D.
3 Rounds:
Row 400
Run 400
Rest time it takes to complete full round, but try to go faster on each round of work!

Quote of the Day
“If you always give you will always have.” Chinese Proverb

Brock fights through the transition in the muscle up

The 5:30 crew doing front squats

The schedule for this weekend will remain normal, however there will be no class on Monday, Labor Day.

Warmup

W.O.D.

7 Rounds for time:

7 Sumo High Pulls 95/65#

7 Pullups

7 KB Swings 70/45#

7 Box Jumps 24″

7 Ring Dips

7 Burpees

7 Back Extensions

Quote of the Day-

“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.” unknown

Warmup

W.O.D
21-15-9

Front Squats 155/105
Toes to Bar
Run 400 meters after each movement

Quote of the day
“He that will not reflect is a ruined man.” Asian Proverb

Shelley and her husband Ryan have been killing it lately. She Rx'd the WOD on Monday and their consistency is really paying off. Keep it up you two!

Warmup

Skill-Dead Lift

W.O.D.

3 Rounds for time:

10 Dead Lifts 275/185#

50 Double Unders

Read this interesting article about sugar and it’s negative side effects. Click Here

Quote of the Day-

“The fight is won or lost far away from witnesses-behind the lines, in the gym, and out there on the road, long before I dance under those lights.” Muhammad Ali

This picture says a lot. You guys all did so well on the Turkish Get Ups and KB Snatches. Maybe we'll do them both again real soon:)

Warmup

Skill-Squat

Get ready for this classic Benchmark WOD. It’s been a while since we have done it so here it is!

W.O.D.

“Cindy”

AMRAP in 20 minutes of:

5 Pullups

10 Pushups

15 Squats

Before we start, everyone needs to look in their WOD logs and see what they did last time on Cindy, and then crush the last amount of rounds that you all did.

It is the almost football season and that means that it will start to cool down a bit.  What is your favorte thing about this time of year? Post thoughts to comments.

Quote of the Day-

“Character is, for the most part, simple habit become fixed.”  C.H. Parkhurst