August

Skills Training Handstand Holds Walking on Hands Kipping Pull-up Butterfly Pull-up Bar Muscle-up Ring Muscle-up Jason Biggeman will be in to run the 5:00p Class.

For time: 30 Pistols ~Rest 5:00~ 4 rounds for time: 400m Run 50 Squats “It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.” ~Charles Darwin

3 rounds for time: 10 Deadlift 275 50 Double-unders ~Full Recovery~ For time: 25 Wall Ball 20/14 50 KBS 53/35 25 Burpees   “Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” ~Greg Glassman

10:30a-1:00p Open Gym

10:00a CrossFit 12:00-4:00p Open Gym / EVCF Weightlifting Club *CrossFit Wod 5 rounds for reps: Weighted Pull-up 45/10 Rest 2:00 5 rounds for reps: HSPU Rest 2:00 For time: 50 Burpees “Someone’s opinion of you does not have to become your reality.”  ~Les Brown

For time: 300m Row 20 Power Cleans 135/95 300m Row 15 Power Cleans 300m Row 10 Power Cleans 300m Row 5 Power Cleans   “Things turn out best for the people who make the best out of the way things turn out.” ~Art Linkletter

3:00p-7:30p Open Gym / EVCF Weightlifting Club

“Tabata this” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up * The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. *Tabata score is the least number of reps performed in any of the

For total time: 400m Run Rest 2:00 800m Run Rest 3:00 400m Run Rest 2:00 200m Run Rest 1:00 200m Run “The products, not the profits, were the motivation… It’s a subtle difference, but it ends up meaning everything.” ~Steve Jobs

“The Chief” Max Rounds in 3 Min. of 3 Power Cleans  135/95 6 Push-ups 9 Squats  Rest 1 minute. Repeat for 5 Cycles. “If we study the lives of great men and women carefully and unemotionally we find that, invariably, greatness was developed, tested and revealed through the darker periods of their lives. One of