Vacations are drawing to a close as school is starting soon. People will go back to their school schedules for classes. The weather will break soon, hopefully, and be a bit cooler. But life in the gym will still be challenging, no matter when you come. WODs will still be constantly varied, functional movement done at high intensity. It is your job to push yourselves to the limits of your ability in movements, weights and intensity. As you push, you will improve! There is no amount of “coaching” that can give you the drive to work hard. That’s your choice. Each day you come, work hard, plan rest times, eat in order to support your workouts and you will succeed! You can be whatever you choose to be. I hope you  choose strong and healthy!

MONDAY 8-8-16
5 Rounds for time:
400 meter Run
15 Overhead Squats (95,65)

TUESDAY 8-9-16
Tabata Jumping Back Squats (50,40) sandbag
rest a few minutes, then:
Tabata Sandbag Cleans* (50,40)
rest, then:
Bench Press
5-5-5 (all 1 weight)
*full squat

4 Rounds for time:
Run 400 meters
25 Push-ups
100' Bear Crawl
10 Handstand Push-ups

THURSDAY 8-11-16
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

FRIDAY 8-12-16
5 AMRAPS for 2 minutes each:
1 Rope Climb
Row for Calories*
Rest 2 minutes
*calories in each AMRAP are scores
*start first round with at least 75% of 1Rep Max

SATURDAY 8-13-16
Open Gym from 8-10am

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