August

For total distance: 5:00 Row 4:00 Row 3:00 Row 2:00 Row 1:00 Row Rest twice as long as you work. “Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”

For load: Back Squat 8RM Press 8RM Deadlift 8RM 8RM = 8 Rep Max ———————————————————— 6:00-7:30p EVCF Weightlifting Club “Functional strength is the successful application of force along productive lines.”

7 rounds for time: 7 Pull-ups 7 Thrusters 75/55 7 Burpees ————————————————————– 6:00p EVCF Running Club “No, it doesn’t ever get any easier. You wouldn’t want it to either.”

12:00p Rowing Class [youtube]y4TiSiTbHTo[/youtube]

6:00a Trail Run at South Mtn (Mormon/National) (carpool leaves EVCF at 5:30a) 10:30a Boxing Class 12:00-4:00p EVCF Weightlifting Club Saturday we will be joined by Alex Lee and Summer Krasinski.

3 rounds for time: 500m Row 100 Double Unders 400m Run —————————————————— 2:30p East Valley Tweenz 3:30p East Valley Kidz

2:30-7:30p Open Gym / EVCF Weightlifting Club

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ——————————————————- 2:30p East Valley Tweenz 3:30p East Valley Kidz 6:00p East Valley Running Club

For load: Power Clean 5-5-5 Push Press 5-5-5 Front Squat 5-5-5

Jackie For time: 1000m Row 50 Thrusters 45/35 30 Pull Ups ——————————————————- 6:00p EVCF Running Club 6 (150m Sprint / 150m Jog) Rest 3:00 100m Sprint