August

For total load: Overhead Squat 5-3-1 (rest 1:30) For time: 25 Over the Box Jump 400m Run 100 Double Unders 400m Run 100 Double Unders 400m Run 25 Over the Box Jump “Quitting is easy, daring to triumph and succeed is hard!”

12:00p Open Gym

For total load: Press 7-5-3 (rest 1:30)   For total Reps: Every 1:00 for 10:00 Odd Min: Muscle-ups Even Min: 50 Double Unders For time: 1000m Row 30 Deadlifts 275/185 “Age wrinkles the body.  Quitting wrinkles the soul.”   ~Douglas MacArthur

4:00p Open Gym 5:00p Kettlebell 5:00p-7:00p EVCF Weightlifting Club 7:00p Powerlifting Club 7:00p Running Club

For total load: Front Squat 7-5-3 (rest 1:30)   “Air Force” For time: 20 Thrusters 95/65 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats (4 burpees every minute) “A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” ~David Brinkley

 For total load: Wt Push-up 7-5-3 (rest 1:30)  For time: 1 Mile Run 30 Snatches at 115/75  6 Rope Climbs 30 Burpee Toes to Bar “Most obstacles melt away when we make up our minds to boldly walk through them.” ~Orison Swett Marden

For total load: Overhead Squat 7-5-3 (rest 1:30) AMRAP 10:00 7 Thrusters 115/75 12 KB Swings 53/35 7 Chest to Bar Pull-ups For time: 35 Broad Jump Burpees 6’/4′ “It always seems impossible until it’s done.” ~Nelson Mandela

8:00a Open Gym 9:00a Competitors 10:00a Mobility 11:00a Open Gym 12-2p Weightlifting Club

For total load: Press 9-7-5 (rest 2:00) For time: 100 Double Unders 30 Over the Box Jumps 24/20 20 Handstand Push-ups 30 Toes to Bar 20 Burpee Pull-ups 30 V-ups 20 Plate Burpees 25/15 30 Ring Push-ups 20 Knees to Elbows 30 Push-ups 20 Pass Throughs 30 Over the Box Jumps 24/20 100 Double Unders

4:00-8:00p Open Gym