Level 1:

A. EMOM for 7 minutes:

Back Squat, 2 reps @ 90% of 1RM

B. 3 rounds for time:

7 Front Squats, heavy (from the floor)

21 KB swings, 35/53 lbs.

Run 400m

Level 2:

A. Snatch off high blocks (at hips), 2x5; rest 60 sec.

B. (2 Cleans off high blocks + 1 Split Jerk) x 5; rest 60 sec.

C. EMOM for 7 min.:

Back Squats, 2 reps @ 90% of 3RM

D. For time:

Row 500m (all out! DO NOT PACE!)

-rest 1 min.

30 KB Snatches, 24/32KG

-rest 1 min.

Row 1000m

-rest 1 min.

50 KB Snatches, 24/32Kg

**Happy 2nd Anniversary**

I want to wish my beautiful wife Kasey a very Happy 2nd Anniversary!  It takes a special person to stay with me for as long as she has and put up with everything she has.  i look forward to many more years of happiness with her!

**Summer Bash**

Our member appreciation Summer Bash is confirmed for Sunday, Aug 26, starting around 2pm.  We're still scoping outside venues, so we'll keep you posted.  I'll put a sign-up sheet on the wall next to the Level 1 whiteboard when I go back to the gym this afternoon.  Please sign your name and list what food/drink item you'll bring.  Fuck no it doesn't have to be Paleo/Zone.  I want to actually enjoy what I'm eating that day.  You can bring the kids, the dog, your siblings, or even some friends.  It's totally cool.  We'll even have fun stuff like volleyball, Frisbee, and some pigskin.  No, no WODs dude.  I mean WODin' out is fun and all, in a twisted sort of way.  We're going to have fun in a fun sorta way!  So don't be a square.  Come out and have a good time.

**Cool Shit We're Bringing Back (or Starting to Do)**

1. Monthly Member Profile - I think you guys should vote every month for who you think should be profiled.  Maybe we'll give you a list or something, like a word bank in test-taking, to help you narrow you choices.

2. Monthly Challenge - This used to be fun.  What was even more fun was looking to see which members names weren't on the board because they consciously avoided the challenge because they would suck at it!  Character counts, remember that.  Hell, I used to work at a casino for 6 years and you'd be surprised how serious people would take a $5 bet.  Let's starting betting on it and throw some money in the kitty. You could make a little jing on your $5 investment!

3. Social Nite - This will be cool.  Meagan made a good point of pointing out that stuff like this will help the newer people get to know the other members, and if you're new to the area you can learn about fun places to go for eating and entertainment.  And Laila was right, we don't always have to go to the bar and get crunk. Grow up people...

4. A Muthereffin' Throwdown - I don't know what the theme will be yet.  I'll think about it coming up.  We've had a lot of ideas in the past and have just never pulled the trigger on any of them.  Guaranteed to blow your mind with shit you just don't see in throwdowns.  Let's face it, your local throwdowns have gotten a little too predictable.  Merle and Co. had a good one with their Conan's Wheel at Festivus in February! Fucked alot of people up...