Class times for Saturday as normal: 8, 9 and 10 AM.
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Class times for Monday will be 7, 8 and 9 AM only.  I will be there after that but will be working, building things and getting things ready to install the pullup rig on Tuesday.

"Hotshots 19"

Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters


Yes...there will be scaling for some of you.
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All of the people that started "On Ramp" classes this week...please come to any of the 3 class times.  We'll have you all do the Baseline Test.  It's not a long workout and will help almost every one of you work out some of the soreness you may be experiencing.

Warmup:  Line/Agility Drills, Mobility, Squat prep 
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Skill Work (10 mins)

Pistols or One Leg Squats
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WOD:  "DT" 5 Rounds for time: (25 min CAP)

12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

I'm not certain what time I'll be in the gym tomorrow but likely by 10:00 AM to make up what I missed today and then to work on finishing all the new plyo boxes.  I will post to the CrossFit Hot Springs FB page when I'm getting close to going.  I will likely be there for quite a few hours.  Check the commentary to this post on FB to see when Cory will be going in.  

Pullup cage/rig shipped today.  We'll see how quickly it gets here and we can get it installed.  I can't wait to get it installed and get everything else in better order.  

On Saturday the 7th of September, we will have a "bring a friend" day.  Not that you all can't almost always bring a friend on Saturdays but anyway...there you have it.  Just wanted to give you all plenty of notice.  It will be at the new location and NOT at the track.  I'm not sure when but we will try to plan another track and field day again here soon.  

Regular class times of 8, 9 and 10 AM this Saturday.  On Labor Day...we'll have morning classes only 7, 8 and 9 AM.  Many of you will likely be occupied with family or maybe even travelling so three class periods should be sufficient.  We'll put a sign up on one of the boards tomorrow and you can say whether you'll be available and want to WOD.  

Warmup:  800 M Run, Mash, Squat Prep
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Strength:  Back Squat - Heavy 1 rep @90%, 1 rep @92.5%, 1 rep @95%
Mulitple warmup sets folks...

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WOD:

50 Back Squats 135/95
500 Meter Row
25 Back Squats 135/95

Bonus work:  Before...after...during...whatever...knock out 100 reps of whatever abdominal work you'd like to do...mix and match...whatever.  

Warmup:  500 M Row, Overhead Mobility, Handstand holds, Squat Mobility
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Strength:  Shoulder Press - Rep 4 x 8 reps
Go 5 to 10 #'s heavier than 8/06/13
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WOD:  16 Minute AMRAP

8 Ring Pullups/Ring Rows
8 Wall Balls 20/14
8 Ring Dips/Dips/Hand release pushups* 

*(Will depend on your capabilities as to what you do.  Once the pullup rig is in...this won't be an issue either.)

Warmup:  Agility/line drills...OH mobility and handstand holds if capable already.  
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Strength:  Deadlift - Explosive 8 x 3 reps @70%
At least 3 warmup sets prior to...
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10 Round EMOM:

1 Snatch Grip Deadlift 115/75
1 Hanging Power Snatch
1 Overhead Squat*

 *For those capable of a full snatch...do that instead of the complex

RX plus...1 Full Snatch 135/95 - on the minute, 10 rounds

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This is the last week of this Strength Cycle.  Next week will be a deload week.  The next week there will be some testing again.  

Class times: 8, 9 and 10 AM

2 person teams:
 
5 Min max distance weight carry in front rack position 95/65 
4 Min max back squats 95/65 
3 Min max distance weight carry overhead 95/65 
2 Min max abmat sit-ups
1 Min max distance lunges 95/65

-- :20 transition times between movements

Start thinking about your strategies with the turn arounds for you and your partner...

Warmup:
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Skill Work: 15 Mins  

Practice 1 arm dumbell Snatch
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WOD: 20 Min AMRAP

5 Power Snatch 115/75
10 Burpee over Barbell

There will be "Open Gym" hours tomorrow.  I will get there at 10 AM and be there until just after noon.  I have a haircut appointment at 12:30 and then will be back for probably at least a couple of hours to clean the floors a bit and lay out some stall mats. So I would guess I'll be back there by 1:15 at the latest and be there until 3:30 or 4 PM.  Please let me know if you are wanting to come by.

Warmup:  Agility drills...and hey...look at that...we have room to do them inside now.  Squat prep/mobility
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Strength:  Back Squat - 4 x 8 reps -go 5 or 10 lbs heavier than last session when we did 4 x 10 reps.
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WOD:  For time - (20 Min Cap) 

*100 Front Squats 115M/75W NO RACK

*Everytime you have to put the bar down...you do... 

5 Box Jumps 24/20 - STEP DOWN!