Monday

 Masters athlete, Jeff S got his first muscle up on Friday!!! 

He's so badass he scales up and uses the axel bar during WODs. GO JEFF!

*5:30 Competitors class will be changing rest days to Thursdays to do the open WODs on Fridays! Programming will change up a bit in prep for the open, two weeks away!!
Also, the regular classes will be trying to follow a similar WOD, if not the same, as the comp class through the open.

**NUTRITION CHALLENGE WINNERS** 
Tanya Noe most points winner winner chicken dinner. Rich Batzel biggest loser with 6% lost. Following very close behind was Preston with 5.4% lost, Katie 5% lost and Lawrence 4% lost. Tori for most improved baseline with a 63% improvement with 35 more reps! Close behind was Shannon with 47% improvement and Preston 44% improvement. Most importantly everyone improved on their WOD  still need to get through all photos. Great work all!!! Once I get through the photos I will have the prizes for you…you will be splitting the money pot from the entry fee and you have some great goodies from bodybuilding.com! 

For Time: (there will be a 20min cap)
20 Thrusters 95/65 *same weight throughout 
20 Power Cleans
20 S2O
20 OHS
20 Front Squats

**Every minute on the minute, stop where you are and complete 5 burpees**
If you CANNOT complete 5 within a minute and have time to spare to do more reps, scale to 3 burpees. Scale the weight to something you can KEEP MOVING!

Cash Out: *You can do this on your own as you feel ready after you finish the WOD
FOR TIME
1K Row


5:30pm Competitor's Class 
1.  Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls:  65
Every minute on the minute, stop where you are and complete 5 burpees.

2.  AMRAP8:
Choose one of the following:
A.  3 Muscle ups and 30 Double unders
B.  5 Muscle ups and 50 Double unders
C.  7 Muscle ups and 70 Double unders

*There will probably not be time in class to finish this part, you can stay and finish this up on your own while the next class warms up, but if there is time in class, the coach will get you through this** 

3.  Wall Ball Shots
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20