Ladies & Gentlemen, you are required to sign up for class. It’s not an option. We are making staffing and resource calls based on the numbers we see signed up. It is very difficult for us to plan if you haven’t taken the time to plan. And there’s an app! Go to your app store and search for MindBody Connect. Whether you’re sitting at a computer all day or on your phone at the dinner table (but seriously, put the phone down), you have no excuse to wait until the last minute to register or show up to class unannounced. Help us make your experience better. SIGN UP FOR CLASS.

The Sunday trail run is on. Juliana is leading the charge at 2pm. Meet up in the parking lot on Burnt Hickory.

Next Sunday is our BBQ! Family & Friends welcome! Get to planning your side dish. Check out some of these recipes from PaleoOMG: 48 Paleo Snacks.

Open Competitors: Get your scores submitted. There are two tiebreakers this week: either the time you completed the cleans or the time you completed the muscle ups. It is the elapsed time not the time remaining on the clock. Make sure you get your tiebreak time from your judge. If you do not complete the cleans, you will not have a tiebreak time. Watch the movement standards before you get scored.

Warmup
Dynamic Athletic Movement

Competitors:
Skill Warmup

Non-competitors, break up as needed:
15 pull-ups
10 Getups R/L

Conditioning
CF Games workout 14.4

14 minutes AMRAP
60 calorie Row
50 Toes to Bar
40 Wall Ball Shots
30 Cleans (135/95)
20 Muscle Ups

Non-competitors workout

14 Minutes AMRAP
60 Kettlebell Swings (32/24)
50 V-Ups
40 Wall Ball Shots
30 Burpees
20 Pull-ups

Straight from the manufacturer: Correct Rowing Technique

Part of 1 of Carl Paoli’s kipping T2B progression is below. This is a nice warmup specifically for this movement. We recommend you watch the entire progression.