August

12:00p Open Gym

8:00a Sprints & Shuttles 9:00a Strongman Workout 10:00a-3:00p Rowing Clinic with Kare Williams 3:00p EVCF Weightlifting Club “Patience is bitter, but its fruit is sweet.”  ~ Jean-Jacques Rousseau

For load: Overhead Squat 5RM For load: Back Squat 5RM 5 rounds for time: 7 Deadlift 225/155 7 Burpee “Seek freedom and become captive of your desires. Seek discipline and find your liberty.” ~Frank Herbert

4:00p Open Gym 5:00p-7:00p EVCF Weightlifting Club 7:00p Stretch & Core

9:00a Team Wod 10:00a Regularly Scheduled wod* 5:00p EVCF Weightlifting Club *For load: Bench Press 5RM For load: Weighted Ring Dip 5RM For time: 100 Push-ups *15 KBS 53/35 at every break “Vision is the art of seeing what is invisible to others.”  ~Jonathan Swift

For load: Power Clean 5RM For load: Front Squat 5RM AMRAP 11:00 Alternate rounds with a partner 3 Snatch (Squat) 95/65 6 Pistols (alternate legs) 9 Box Jump 24/20 “Nothing is softer or more flexible than water, yet nothing can resist it.” – Lao Tzu

For load: Press 5RM For load: Weighted Pull-up 5RM 3 rounds for time: Alternate rounds with a partner 250m Row 3 HSPU 11 CTB Pull-ups 3 HSPU 11 Push-ups (hand release) “There aren’t any rules to success that will work unless you do.” ~Unknown Author

6:45a Carpool leaves for Captain CrossFit (contact Katie McBain) 8:00a Sprints & Shuttles w/August 9:00a CrossFit 10:00a CrossFit 11:00a Open Gym Noon-2:00 EVCF Weightlifting Club “Ability is what you’re capable of, motivation determines what you do and attitude determines how well you do it.” ~Lou Holtz

For load: Overhead Squat 8RM For load: Back Squat  8RM 5 rounds for time: Alternate rounds with a partner: 5 Power Clean 135/95 9 Wall Ball 13 KBS 70/44 “Leadership is practiced not so much in words as in attitude and in actions.” ~Harold Geneen

4:00p Open Gym 5:00p-7:00p EVCF Weightlifting Club 7:00p Stretch & Core