Rest Day

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Watch "Gaby: Changing the Perception of Health in China" from CrossFit.com

Snatch 3-3-3-3-3 (75% of 1RM)
*Pause for 5 seconds at the bottom of each squat; no touch-and-go

Every minute for 10 minutes, alternating: 
10 overhead squats (95/65 lb.)
10 chest-to-bar pull-ups

5-minute AMRAP: 
21-calorie bike
21 deadlifts (95/65 lb.)

Rest 5 minutes

5-minute AMRAP: 
15-calorie bike
15 front squats (95/65 lb.)

Rest 5 minutes

5-minute AMRAP: 
9-calorie bike
9 thrusters (95/65 lb.)

21-18-15-12-9-6-3 reps: 
Kettlebell swings (53/35 lb.)
Push-ups
Sit-ups

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Only 8 and 10 a.m. classes on Monday! 

Rest Day

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Read, "The Will to Walk" from the CrossFit Journal

In teams of 3: 
Row 10 km
*Athletes switch every 250 m

5 rounds for time: 
10 chest-to-bar pull-ups
10 power cleans (135/95lb.)
10 front squats (135/95 lb.)
10 push jerks (135/95 lb.)

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Labor Day Schedule: 8 and 10 a.m. classes only on Monday, September 5

Rest Day 

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Watch "Chronic Disease: 'We Have the Answer'" with Coach Greg Glassman, from the CrossFit Journal

Team DVB
In teams of 2: 
Run 1 mile with one med ball (20/14 lb.)
Then 8 rounds of: 
20 wall-ball shots (20/14 lb.)
2 rope climbs
Run 800 meters with one med ball
Then 4 rounds of: 
20 wall-ball shots
2 rope climbs
Run 400 with one med ball
Then 2 rounds of: 
20 wall-ball shots
2 rope climbs

With a running clock: 
At 0:00
3 rounds: 
10 power snatches (95/65 lb.)
10 burpees over the bar

At 10:00
2 rounds: 
15 power snatches (115/80 lb.)
15 burpees over the bar

At 20:00
For time: 
30 power snatches (135/95 lb.)
30 burpees over the bar