August

“Nutts” For time: 10 HSPU 15 Deadlift  250/165 25 Box jumps 30/24 50 Pull-ups 100 Wallball Shots  20/14 200 Double-unders 400m Run with 45lb plate “Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” – Phillip Adams

For load: Power Clean 5RM Push Press 5RM Back Squat 5RM Muscle-up Pyramid (work up as high as you can go by 1’s and then back down) “There’s a difference between interest and commitment.  When you’re interested in doing something, you do it only when it’s convenient.  When you’re committed to something, you accept no

For time: 750m Row 1000m Run 25 Box Jump 50 KBS 53/35 75 Double Unders 1000m Run “Courage is the discovery that you may not win, and trying when you know you can lose.” – Tom Krause

10:00-Noon Open Gym 12:00p Rowing Class

6:00a Track Workout w/ Coach Michael Rodriguez at Corona del Sol 7:00a Carpool Leaves for Lift it/Love it Fundraiser at CrossFit 480 12:00-4:00p Open Gym/EVCF Weightlifting Club “Our attitude toward life determines life’s attitude towards us.” – John N. Mitchell

Lynne 5 rounds for total Reps: Bodyweight Bench Press Pull-ups (3:00 Rest between rounds) Mo’s heading back to Texas for school….let’s send him off with a social at Zipp’s Sports Bar (McClintock/Ray) The fun will start at around 7:30pm “Traditionally, callisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely

6:00a EVCF Running Club 2:00-7:30p Open Gym / EVCF Weightlifting Club

For time: 10 Sandbags over the wall and back 15 Wall Climbs 20 Atlas Stone to Shoulder  112/76 25 Bar Facing Burpees 30 Steps Overhead Walking Lunge  45/25 35 K2E 40 Wall Ball Shots 45 KB High Pull  70/44 50 Sit-ups 250m Farmers Walk 70/44 (each hand) ‎“It takes as much energy to wish as

“Flight Simulator” For time: (20:00 cap) Double Under Ladder 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 You must complete each set unbroken before moving on to the next. The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse.

For load: Thruster 1-1-1 Front Squat 1-1-1 Bench Press 1-1-1 Pull-ups for Max Reps “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”