August

For load: Every 2:00 for 10:00 5 Front Squat For time: 5-4-3-2-1 Power Clean 155/105 Thruster  155/105 AMRAP 1:30 Tire Flip “We become wiser by adversity; prosperity destroys our appreciation of the right.”  ~Seneca

For total load: Every 2:00 for 10:00 5 Press AMRAP 1:30 Muscle-ups AMRAP 15:00 Alternating rounds with a partner: 3 Wall Climbs 5 Plyo Push-ups 7 Pull-ups “The only reward of virtue is virtue; the only way to have a friend is to be one”  ~Ralph Waldo Emerson

8:00a Trail Run at South Mtn. (carpool from EVCF 7:30a) 9:00a-1:00p Gym Closed for Extreme Endurance Commercial Shoot.

9:00a Competitors Meeting 10:00a CrossFit 11:00a Stretch/Gymnastics  12:00p-2:00p EVCF Weightlifting Club

For total load: Every 2:00 for 8:00 8 Bench Press For load: Back Squat 20RM  “Patience is not passive; on the contrary, it is active; it is concentrated strength”  ~Edward G. Bulwer-Lytton

4:00p Open Gym 5:00p-7:00p EVCF Weigtlifting Club 7:00p Sage’s going away party at Four Peaks Brewery

For total load: 5 Snatches Rest 4:00 4 Snatches Rest 3:00 3 Snatches Rest 2:00 2 Snatches Rest 1:00 1 Snatch For time: 21-15-9 T2B KBS 70/44 “Getting what you want is not nearly as important as giving what you have.” ~Tom Krause

For time: 10 Double Unders  10 Box Jumps 24” 20 Double Unders  10 Box Jumps 30 Double Unders  10 Box Jump 40 Double Unders  10 Box Jumps 50 Double Unders  3 rounds for time: 8 Front Squat 225/155 400m Run “Opportunity follows struggle.  It follows effort.  It follows hard work.  It doesn’t come before.” ~Shelby

8:00a Memorial Day Murph 10:00a CrossFit (Regularly Scheduled wod) For load: Every 2:00 for 8:00 8 Press Alternate rounds with a partner. 3 rounds for time: 150m Row 7 HSPU 21 Pull-ups 7 Ring Dips 150m Row  6:00p EVCF Weightlifting Club “Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy

No Trail Run (Mikey’s at the USAW Cert) 12:00p Open Gym