We will be closed tomorrow for the Project Uplift Competition! Come out to Whole Foods to cheer on our 40(ish) athletes competing if you can! If you are competing tomorrow think about substituting the strength for additional mobility or go lighter. Scale weights for the Metcon. Warm Up:  5 Mins “Snatch” https://www.youtube.com/watch?v=z73sKMXkovQ Mobility: 5 Mins https://www.youtube.com/watch?v=skHV4sTF3hI

Here is young JJ before his last day of High School! He will be leading our Nutrition Seminar / Challenge. The Seminar is Saturday September 16th at 12:30. He’s become “Insta-Famous” and will be answering any questions you have about the challenge that you might have. If you have Instagram follow him @beazybites. Warm Up

Took this picture in Austin with “Happy Birthday” for Maggie’s 17th Birthday Workout! Reminder that we have roughly 20 teams competing this Saturday at Project Uplift. Because of this, we will be shutting down our Saturday classes. Heats will be posted on Facebook soon Warm Up: 5 Mins Partner Medball Warm-Up Mobility: 5 Mins 2

There are tons of fundraisers going on to support everyone effected by Hurricane Harvey. Here is one more if you would like to support CrossFit Affiliates that were flooded. https://www.youcaring.com/harveyaffectedaffiliates-918397 Warm Up: 5 Min Limit 2 Rounds 10 Goblet Squats 10 Russian KBS 10 Ring Rows Mobility and Set Up: 5 Mins Roll Lats Bicep Smash

Enjoy the weekend work! But remember we are closed on Monday for Labor Day! See you all Tuesday after we are back – Knapp Bros Metcon: 20 Min EMOM: Min 1: 10 / Arm DB Curls (athlete choice weight)Min 2: 8 / Arm – DB Snatch (50/35)Min 3: 15 Skull Crushers w/ ez bar or

September 2017 Athletes of the Month