August

For time: 100 Double Unders For time: 1000m Run 30 HSPU 1000m Row ——————————————————– 6:00 EVCF Running Club 2x (100,100,200,400) Jog back recoveries. 3 minutes rest between sets.

8:00a Trail Run at South Mountain (carpool leaves EVCF at 7:30a) 12:00p Rowing

6:30a Competitor’s Workout 12:00-4:00p Open Gym / EVCF Weightlifting Club

Cindy AMRAP 20:00 5 Pull-up 10 Push-ups 15 Squats ______________________________ 3:45-4:25 East Valley Kidz

2:00-8:00p Open Gym / EVCF Weightlifting Club

5 rounds for time: 250m Sandbag Run 35 25 Sandbag Situps 35 —————————————————– 3:45 East Valley Kidz 6:00 EVCF Running Club Road Run

AMRAP 1:00 Sledge Hammer Strikes For load: Cluster 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets 3 rounds for reps: :30 Tire Flip Rest 1:30 —————————————————– 6:30p EVCF Weightlifting Club

Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups —————————————————— 6:00p EVCF Running Club 4×400, 3×200, 2×100 (we will have easy jog back recoveries between reps and 5 minutes between sets.) 6:30p CrossFit 101

12:00p Rowing Class (with Coach Jeremy Ford)  

12:00-4:00p Open Gym / Weightlifting Club