Box Briefs: Labor Day Schedule Monday 9/4 Classes Will Be At: 8:30am, Noon, 4:00pm, 5:30pm No Other Classes MAIN WOD M-1: Back Rack Lunge 5 Sets of 10 M-2: For Time: 40-30-20-10 Box Jumps 24/20 Med Ball Sit ups L2: 40-30-20-10 Box Jumps/Step ups Abmat Sit ups L1: 30-20-10 Box Jumps/Step ups Abmat Sit ups Extra Credit: 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Chest-to-Bar Pullup 2) Strict Pullup 3) Pullup Negative

I am excited to introduce a new series of skill workshops called the Fall Performance Series. The purpose of these workshops is to help athletes develop the technique and strength necessary for success in particular skills. You can expect to be working drills throughout the whole class, so come prepared to sweat! Most of the workshops are limited to 10 athletes, and no prerequisites are necessary. We will break into smaller skill groups in order to give athletes the best dril

MAIN WOD M-1: 15:00 EMOM 1 Clean & Jerk *Start at 70% *Add weight every 2-4 reps *Aim for no misses M-2: 15:00 AMRAP 10 Push Press 135/95# 10 Toes-to-Bar 10 Front Squats 135/95# 10 Pull ups L2: 15:00 AMRAP 10 Push Press 115/75# 10 Knee Raises 10 Front Squats 115/75# 10 Jumping Pull ups L1: 15:00 AMRAP 10 Push Press 75/55# 10 Toes to Post 10 Front Squats 75/55# 10 Ring Rows Extra Credit: Run 1-2 Miles FITNESS/Women’s HIT Club F-1: Pull up Progression F-2: 15:00 AMRAP 10 Push

MAIN WOD W: Handstand Progression M-1: "Diane" 21-15-9 Deadlift 225/155 Handstand Push ups L2: 21-15-9 Deadlift 50-60% of 1RM Modified HSPU L1: 21-15-9 Deadlift 50-60% of 1RM Push ups M-2: Behind the Neck Strict Press 4 Sets of 5 @ X131 Tempo Extra Credit: 4 sets: 10 V-ups 20 Tuckups 30 Hollow Rocks FITNESS CLASS F-1: 21-15-9 Deadlift KB Push Press F-2: DB Shoulder Press 4 Sets of 5 @ X131 Tempo

MAIN WOD M-1: 15:00 EMOM 1 Power Clean *Start at 60% *Add weight every 2-4 successful reps *Aim for no misses M-2: 15-12-9 Assault Bike or Row Calories Double KB/DB Front Squat (Heavy) L1: 15-12-9 Assault Bike or Row Calories Goblet Squat Extra Credit: 3 Sets, Not for time: 20 Back Rack Walking Lunges 10 Single arm DB Rows/ Side :30 - :45 Superman Hold FITNESS CLASS M-1: 10:00 EMOM 3 Power Cleans M-2: 30-24-18 Kettlebell Swings Goblet Squats WEIGHTLIFTING W: 3 sets: 8 Half k

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. 7 Rounds for Time 3 Forward Rolls 5 Wall Walks 7 Toes to Bar 9 Box Jumps

MAIN WOD M-1: 4 Rounds for time 25 Push Presses 95/65 50/40 Calorie Row 100 DU L2: 75/55# 50 DU L1: 45/35# 30 Calorie Row 100 SU Extra Credit: Front Squat 3RM

MAIN WOD M-1: Power Snatch 15x1 EMOM Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2 Reps 7-12: Work at athlete's discretion between 75-82.5% M-2: For Time: 50 Butterfly Sit-Ups 50 Dumbbell Snatch, moderately heavy, switch arms every 10 reps 50 Dumbbell Overhead Squats, moderately heavy, switch arms every 10 reps 50 Toes-to-Bar L2: Knee Raises L1: 30 Sit ups 30 DB Snatch 30 Goblet Squats 30 Toes to Post TIMECAP: 22:00 Extra Credit: 12:00 Volume Accumulation of one of the followi

MAIN WOD M-1: 2 Rounds: Assault Bike 75/60 Calories Row 75/60 Calories Run 1 Mile L2: Bike 40 Calories Row 40 Calories Run 800m L1: Bike 30 Calories Row 30 Calories Run 400m Extra Credit: 4 Sets: 10 V Ups 20 Tuck Ups 30 Hollow Rocks FITNESS F-1: 3 Rounds For time: Row 250m Run 200m Row 500m Run 400m F-2: 4 sets: 10 Tuck ups 20 Russian Twists (med ball) 30 Flutter Kicks (hold med ball)

MAIN WOD M-1: Power Clean 15x1 EMOM Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2 Reps 7-12: Work at athlete's discretion between 75-82.5% M-2: AMRAP 20: 10 Clean & Jerks, 115#/75# 10 Chest-to-Bar Pullups 0:30 Rest L2: 95/65# Pull ups L1: 65/45# Jumping Pull ups Extra Credit: 3x10 Single Arm Kettlebell Z-Press Dicks Press (empty bar) Lateral Raise (5-10#) FITNESS/Women's HIT Club F-1: Power Clean 10x3 EMOM F-2: AMRAP 20: 10 Clean & Jerks (light) 8 Pull ups 0:30 Rest