August

1:00-7:30p Open Gym / EVCF Weightlifting Club “Reserve the long slow distance work for recreational breaks from your regular training regimen.”

3 rounds for time: 400m Run (alternating with a partner) Rest 5:00 For time: 36 KBS 53/35 6 HSPU 33 KBS 9 HSPU 30 KBS 12 HSPU “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.”

For time: 1000m Row 100 Double Unders 1000m Run 100 Double Unders 1000m Row “every truth passes through three stages before it is recognized.  In the first it is ridiculed; in the second it is opposed; in the third it is regarded as self-evident.”

CFT For load: Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 ——————————————————- 7:00p EVCF Running Club “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom.” Let me share some of the

12:00p Rowing Class with Coach Jeremy Ford

6:00a Trail Run at South Mountain (Desert Classic) 12:00-4:00p Open Gym / EVCF Weightlifting Club “Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”

For load: Power Clean 3RM For time: Pull-up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternate with a partner) Rest 5:00 For time: Push-up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternate with a partner) “Few understand the overwhelming importance of anaerobic exercise to general fitness.”

2:00-7:30p Open Gym / EVCF Weightlifting Club “For many of our people fitness training has become their sport–a sport where the aims are simply to become as fit as possible.”

For time: 750m Row 21 Ring Dips 500m Row 15 Ring Dips 250m Row 9 Ring Dips  ~and then….. “Death by Double Unders” Minute 1: 3 DU’s Minute 2: 6 DU’s Minute 3: 9 DU’s ….continue by 3’s until you miss  ————————————————————- 2:30p East Valley Tweenz 3:30p East Valley Kidz 6:00p East Valley Running Club

For Load: Back Squat 3RM Press 3RM Deadlift 3RM 6:00-7:30 EVCF Weightlifting Club “Squat, jump, climb, throw, lift.”