Monday – 160801

Man, summer is just FLYING by! I can’t believe it’s already August. Soon, kids (and teachers) will be back in school, and the temperatures (hopefully) will drop.

Five months until the end of 2016. 152 days. That’s 152 days of getting just a little bit better every day. But better at what? Good question. In fact, that’s the question I want everyone to think of today. Pick a goal. Maybe it’s a goal you’ve had all year, or maybe it’s a new goal. Doesn’t matter. Just pick a goal and spend the next 152 days working towards that goal. Have you always wanted a muscle up? Now’s the time to get one. Have you been trying to get your body weight under 300, 250, 200, 150, 125 lbs? Let’s make it happen. Pick your goal and put it on the board above the drinking fountain. Wake up every morning knowing how you will get closer to your goal. If you need help, just ask me, Rob, or your favorite coach to give you some advice. I’ll get the gold stars ready!

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Back Squat
4×5 @ 87.5% of 5 RM
1×5+ @ 87.5% of 5 RM

WOD
16 Minutes
Every 2 Minutes
3 Ring MU*
6 Burpee Box Jumps 24/20
9 KBS 70/53
*Scale to Ring Pullups or Ring Rows

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