A) CF S-WOD
B) CF Metcon
C) Pause Front Squat; 4 sets of 2 w/ 1 second pause at the bottom; load is 75% of 1rm, plus 5# from last week.

A. Accessory:  10min cap:
Complete: 3 rounds of the following circuit:
25 sit ups, 15 back extensions, 12 push ups, 10 dumbbell tricep extensions, 10 ring rows.

B. Metcon: AMRAP 20min
Team of 2, 1:1
AMRAP 20min

A) CF Metcon
B) Work on a Gymnastics weakness.

A) Strength: Strict Press; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 6 RFT
5 Hang Clean (squat) (135/95)
4 Shoulder to Overhead

12 min cap

Score: Strict press weight, 8s and 3s, Time

Congratulations to our August Athletes of the Month: Toby R. and Michelle D.

A) Clean + 2 Jerks @ 70% of 1RM x 8 sets (this is light weight, so be snappy)
B) CF Metcon
C) HSPU; 4 sets of 6 to 12 reps (depending on your capacity)
D) Toes to bar; 4 sets of 10 to 12 reps.

Strength: Bench Press

12 minutes to find a heavy double

WOD: For time:
21-15- 9
DB Hang Power Clean + DB Front Squat (Note: Both movements equal one rep)
Hand release push ups
(11 min cap)