August 2012

12:00p Open Gym

8:00a Sprints & Shuttles 9:00a Mobility 10-12 Competitors 12-2 EVCF Weightlifting Club *everyone is welcometo attend all classes.

For load: Snatch 80(2/3) 85(2/2) Back Squat 80(2/5) 85(2/3) For total reps: Every 1:00 for 10:00 Weighted Pull-up 45/15 (pick reps before starting) For time: 500m Hummer Push (only 3 people work at a time) “The training which makes men happiest in themselves also makes them most serviceable to others”  ~John Ruskin

4:00p Open Gym 5:00-7:00p EVCF Weightlifting Club 7:00p EVCF Running Club 7:00p CrossFit Fundamentals

For load: Clean 80(3/3) Thruster 80(3/3) For total Reps: Every 1:00 for 10:00 Handstand Push-up (deficit 45lbs+25lbs/45lbs) (Chose reps before starting) For time: 30 Power Clean 155/105 “Sometimes the most important thing a coach can say is nothing at all.” ~Rachel Crass

For load: Power Snatch 85(3/3) Bench Press 75(8) 80(5) 85(2/3) For total reps: Every 1:00 for 10:00 Muscle-up (pick reps before starting) AMRAP 2:00 T2B “As a leader, your word is only as good as your last promise kept or broken.” ~BJ Gallagher

For load: Power Clean 85(3/3) Front Squat 85(3/3) For total reps: Every 1:00 for 10:00 Pistols (start each round with 3 x 6′ broad jumps) AMRAP 2:00 Med Ball Sit-up 20/14 “The only real mistake is the one from which we learn nothing.” ~John Powell

12:00 Open Gym

8:00a Sprints & Shuttles 9:00a Mobility  10-12p Jump Rope Clinic w/ Molly Metz 12-2p EVCF Weightlifting Club

For load: Snatch 75(2/3) 80(2/2) Back Squat 70(8) 75(8) 80(2/5) For total Reps: Every 1:00 for 10:00 Weighted Pull-up (strict) 25/10 For time: 20 Atlas Stone Over Shoulder 112/76 500m Row “Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” ~Carol Welch