Daily Workout

3 rounds for time of: 

600 M Run
21 Push Presses (115/80)

Time Cap: 18 minutes 

1) 4 rounds not for time of:

60′ Forward Sled Pull (AHAP)
60′ Reverse Sled Pull (AHAP)
15 Hip Extensions
21 Weighted Ab Mat Sit Ups (Medball 20/14)

“You don’t have to be extreme to make major changes. You just need to do the right small things consistently.”

For time:

10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups

1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)

1) Sumo Deadlift 5×5 (across)

“Either you run the day or the day runs you.”~Jim Rohn

Rest Day

As many rounds and reps as possible in 12 minutes of:

12 Power Cleans (95/65)
12 Box Jump On and Overs (24/20)
12 Push Ups

1) Devote 14 minutes to ONE skill 

Schedule:
If you ordered a new CFM logo t-shirt, you can pick it up today (Saturday, August 17th) from 9-11AM. If you cannot make it on Saturday, then feel free to pick up your order on Monday. 

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”~Dan Gable

For time:

Run 1 mile (MHS Loop reverse)
30 Toes To Bar
30 Back Squats (bodyweight/.80 bodyweight)

(Sub for TTB will be 60 V-Ups, no hanging knee raises)

1) Devote 15 minutes to mobility work or ROMWOD

“Failure is an event, never a person.”~Craig Groeschel

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

9 Bench Press reps
30 Double Unders
15 KB Swings 

Partners will alternate movements to complete each round. Partner 1 performs 9 Bench Press reps…Partner 2 performs 30 Double Unders…Partner 1 performs 15 KB Swings (1 round complete).

1) 4 rounds not for time of:

:60 Dball Hold (AHAP)
25 Ab Mat Sit Ups

Schedule:
-Today (Thursday, August 15th) is Bring a Friend Day. This will be a free class for our friends and they are welcome to join any class time.
-Progenex Order will be submitted Friday, August 16th. Sign up sheet is on the whiteboard.

“Respect is earned.  Honesty is appreciated.  Trust is gained.  Loyalty is returned.”

3 rounds for time of:

12 Deadlifts (185/125)
1 Rope Climb
9 Hang Power Cleans (185/125)
1 Rope Climb
6 Push Jerks (185/125)
1 Rope Climb

1) Every 1:30 for 8 sets:

2 Hang Power Cleans (climbing)

“The reputation of a thousand years may be determined by the conduct of one hour.”~Japanese Proverb