*Important Dates* Sept 7 Deadline to turn in form and money for Race for the Cure Sept 12 9am & Open gym is Cancelled just for that day Sept 16 9am Partner WOD

“Village People” AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135)

Metcon: “Helen” 3 Rounds:  400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Accessory: 4 Rounds, building in weight:� 12 Dumbbell Bench Press� 12 Dumbbell Bent Over Rows (each arm) 12 Dumbbell Reverse

9am only class!  “Hard Labor” Teams of 3: AMRAP 25: 100/70 Calorie Row, 100 Power Cleans (135/95) 100/70 Calorie Row, 80 Push Jerks (135/95) 100/70 Calorie Row, 60 Front Squats (135/95) 100/70 Calorie

  Skill: Gymnastics Conditioning Strict Deficit Handstand Push-ups: 6 Strict rest 1:00 5 Strict rest :45 4 Strict rest :30 3 Strict rest :15 3 Strict If you do not have strict deficit

MetCon: “Under Water” 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70’s/53’s)   SC: 200 Single Unders, (53s/35’s) Fit: 100 Single Unders, (35’s/26’s) Midline (Anterior) & (Posterior) Tabata: Hollow Hold

Strength: Build to Heavy: 3-Position Clean + Split Jerk Metcon: “Drop Dead” 8 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) SC: (135/95) Fit: (95/65)

Metcon: AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike/row in Time Remaining   Rest 4 minutes   AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike/row in

9am Partner WOD   “Step Aside” 100 Calorie Row 50 ft. OH Walking Lunge (45/25) 80 Calorie Row 50 ft. OH Walking Lunge 60 Calorie Row 50 ft. OH Walking Lunge 40 Calorie

Strength:  Front Squat  (80%/5)3 Rest 2 Mins b/t sets MetCon: “The Good Life”  3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)