August

For time: 1 Mile Run For time: 2k Row [youtube]Tg8a_ficZp0[/youtube]

12:00p Open Gym

For load: Snatch 80(3) 85(2) 90(2/2) Back Squat 80(3) 85(2) 90(2/2) For total reps: Every 1:00 for 10:00 Weighted Pull-up 70/25 (pick reps before starting) AMRAP 1:30 Med Ball Sit-up “Difficulties are meant to rouse, not discourage.  The human spirit is to grow strong by conflict.“ ~William Ellery Channing

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

For load: Clean 80(3) 85(2) 90(2/2) Thruster 80(3) 85(2) 90(2/2) For total reps:  Every 1:00 for 10:00 Handstand Push-up (deficit 2 x 45lbs / 45lbs+25lbs) (pick reps before starting) AMRAP 1:30 Toes Through Rings “Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.”

For load: Power Snatch 80(3) 85(2) 90(2/2) Bench Press 80(3) 85(2) 90(2/2) For total reps: Every 1:00 for 10:00 Ring Dips (Muscle-up into rings) (pick reps before starting) AMRAP 1:30 Pass Throughs “Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you

For load: Power Clean 80(3) 85(2) 90(2/2) Front Squat 80(3) 85(2) 90(2/2) For total reps: Every 1:00 for 10:00 Weighted Pistol 25lbs (pick reps before you start) AMRAP 2:00 Weighted Sit-up 53/35 “Obstacles can’t stop you. Problems can’t stop you. Most of all, other people can’t stop you. Only you can stop you.” ~Jeffrey Gitomer

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.