Wednesday 9-6

1. 5 Rounds For Time: 8 Deadlifts (225/155) 24 Double Under’s 8 Burpees 2. L-Sit Hold-Max Hold* *If you are unable to hold for 2 minutes, accumulate the difference (i.e. If your max hold was 60s, rest and accumulate another 60s in the L-sit). **SAVE THE DATE** Saturday, September 9th: 9-Noon Body Fat Truck Returns…

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Tuesday 9-5

1. “Fran” 21-15-9 For Time: Thruster (95/65) Pull Up 2. 10 minute aerobic warm down+foam rolling. **SAVE THE DATE** Saturday, September 9th: 9-Noon Body Fat Truck Returns (Whole 30 Challenge Ends) Register here: http://bodyanalyticstx.com/Signup/Club/Crossfit-Iron-Horse Saturday & Sunday, September 16th & 17th: Gymnastics Seminar Register here: https://crossfit.regfox.com/gymdallassep2017 (Classes and Open Gym will be CLOSED).

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Monday 9-4

Open Gym Only (9-Noon) Optional WOD (Grab a buddy or a few friends to attack this one with for Labor Day). 1. Warm up: -10 minute aerobic warm up (move blood). -10-20 minutes of mobility. Include hamstring mob. -Dynamic stretching & glute activation drills. 2. “Jerry” For Time: Run 1 Mile Row 2000m Run 1…

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Saturday 9-2

9am Community Trial Class 1. Skill: Movement Prep 2. For Time: 25 Burpees 400m Run 25 Pull Ups 400m Run 25 Push Ups 400m Run 25 Pull Ups 400m Run 25 Burpees 10am Member’s Only Class 1. Skill: Movement Prep 2. In honor of Labor Day and our SE Texas friends: “Del” For Time: 25…

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