August

For time in teams of 3: 5k Run 5k Row Only 2 people can work at the same time. (1 rower/1 runner). [youtube]q1Lu6fhUzoo[/youtube]

CrossFit Total Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 (you have 3 attempts to find a max)

9:00a Competitors Workout 12:00-3:00p Olympic Lifting / Open Gym 3:00p Beginning Gymnastics Class with Beth Higginbotham ($20) 4:00p Intermediate Gymnastics Class with Beth Higginbotham ($20) 6:00p Four Peaks Brewery

Skill Practice: Clean & Jerk AMRAP 1:00 Toes Through Rings Annie For time: 50-40-30-20-10 Double Under Sit-up

AMRAP 1:00 Pull-up 3 rounds for time: 10 Deadlift 275/185 50 Double Unders Gayle Shalloo of CrossFit Full Strength will be at our 6:00am class. Free beer this Saturday at Four Peakes Brewery for anyone who beats her in the WOD.

Press 2-2-2-2-2 AMRAP 1:00 Ring Dip For time: 250m Row Rest 2:00 500m Row Rest 3:00 750m Row Rest 4:00 250m Row  

AMRAP 1:00 K2E 5 rounds for Load: 2 Front Squat 2 Back Squat Rest 3:00 Tabata Squats

12:00 Competitors Meeting 1:00-4:00p Olympic Lifting / Open Gym

Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups –Immediatly after Helen, AMRAP 2:00 Push-up(hand release)

AMRAP 1:00 Wall Climb “JT” For time: 21-15-9 HSPU Ring Dip Push-up