Be sure to do your 10 minutes of pre-class dynamic flexibility work 1. Practice Turkish get ups for 10 minutes.

2. "From Russia With Love" As many rounds as possible in 20 minutes of 5 front squats 7 kettle bell swings (Russian style)

Competitors: 155/108lbs front squats, 88/70lbs kettle bell CrossFitters: 115/83lbs fs, 70/55lbs kettlebell Novices: Scale as appropriate.

Teams of two. Athlete A does reps while athlete B runs 200 m. When B returns, A heads out to run while B picks up where A left off.

3. With time remaining in class, practice your September mobilizations. Have fun!