August

3 rounds for time: 1000m Run Rest 3:00 “A mind that is stretched by a new experience can never go back to its old dimensions.” ~ Oliver Wendell Holmes, Jr.

For load: Clean 1RM Push Press(back) 1RM Front Squat 1RM Max Rep Muscle-ups

12:00p Rowing

7:00a Trail Run at South Mountain (carpool from EVCF 6:30a) 10:00a-1:00p Olympic Lifting Clinic at Urban WarFit CrossFit (Free) 10:00a CrossFit Workout at EVCF 12:00p-4:00p Open Gym / EVCF Weightlifting Club CrossFit workout For time: 1000m Row 25 Push-ups (hand release) 25 KB High Pull 25 Push-ups 25 KB High Pull 25 Push-ups 25 KB High

6 rounds for total time: 400m Run Rest while your partner runs   “I have great cardio-respiratory endurance, it is just that the track is too long.”    

3:00p-7:30p Open Gym / EVCF Weightlifting Club [youtube]mU6HoRfMGB8[/youtube] “Good actions give strength to ourselves and inspire good actions in others.” ~Plato

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats “You learn to coach by coaching.  All the certifications in the world don’t mean you can coach.  Get experience & a mentor to guide you.”  ~ Vern Gambetta

For Load: Clean 2RM Push Press(back) 2RM Front Squat 2RM Max Rep HSPU in 3:00 “Everything is easier said than done……except for talking….that’s about the same.” ~Michael Bann

“Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups The first anual Anvil Open was a great success.  Athletes from CF Magna, EVCF, The Anvil, CF Flagstaff, Bare Bone Barbell, CF Leiftime, CF BattleFit and CF Full Strength represented their gyms well.  The Anvil Open provided several lifters the opportunity to compete in their

12:00 Rowing