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August 2016

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day In 3 Minutes 21-15-9 Push Ups Deadlifts (135/95) In 3 Minutes 21-15-9 Push Ups Deadlifts (185/125) In 3 Minutes 21-15-9 Push Ups Deadlifts (225/155) *In Teams of (2) *From minute (1) to minute (3) Athlete #1 works *From minute (3) to minute (6) Athlete #2 works *Earn a perfect score with three completed rounds

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 15 Minute EMOM XX Strict Pullups XX Push Ups 10 Air Squats Functional - 2 Pull-ups / 4 Push-ups Performance - 3 Pull-ups / 6 Push-ups Sport - 5 Pull-ups / 10 Push-ups B. Alternate Reps with a Partner for 15 Minutes

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Front Squat 6 x 3 Reps *15 Minute Clock *Groups of (2-3) *Superset with x 10 DB Strict Press B. Every other 4 Minutes for 24 Minutes 5 Clean and Jerk 4 Burpees 3 Front Squats F - 75/45 P - 95 /65 S - 135/95 *In teams of (2) *Athlete #1 works from 0-4 minutes *Athlete #2 works from 4-8 minutes *Score rounds & reps for each round    

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 10 Minute Clock 25 Strict ABMAT Situps 25 Strict Knees to Chest 25 Strict Supermen 25 Strict Hip Bridges (Left Leg) 25 Strict Hip Bridges (Right Leg) B. Every other 2 Minutes for 30 Minutes 200m Run AMRAP DB Push Press F - 35/25 P - 45/25 S - 55/35 & Assault Bike

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Conditioning 0-1.5 Minutes - Partner #1 Max Calories Dismount Rower 2-3.5 Minutes - Partner #2 Max Calories Dismount Rower 4-5.5 Minutes - Partner #1 Max Calories Dismount Rower 6-7.5 Minutes - Partner #2 Max Calories Etc. *16 Minute Clock *Teams of (2) / Score Total Calories B. 10 Minute AMRAP 15 Power Snatch 30 Double Unders F - Hang Power Snatch 45/35 P - 65/55 S - 75/65 *(2) to (1) for single unders *10 Burpee penalty for dropping the empty barbell

Did you know that in some studies researchers found SUGAR to be more addictive than COCAINE! (Yeah, let that sink in for a moment) This is part in thanks to a feel-good chemical in which our brain produces, DOPAMINE. When you eat something sugary whether it’s a cupcake, a candy bar, or even a wholesome piece of fruit (like mango), your brain releases pleasure-giving dopamine response.  For most, this satisfies the craving. But for many, there is a compulsive desire to repeat that pleasure or “high” when it’s too strong to resist.  As you eat more sweets to get