June 2011

6:00a Trail Run at South Mtn (carpool leaves EVCF at 5:30a) 12:00-4:00p Open Gym / EVCF Weightlifting Club The EVCF Coaches will be in Colorado this weekend for the CrossFit Regional Competition!

For time: 20 Cal Row 30 HSPU 40 Weighted Sit-ups  30/20lbs 50 Ring Dips 60 Squats 70 Double Unders —————————————————— No Kidz or Tweenz Class today The EVCF Coaches will be in Colorado this weekend for the CrossFit Regional Competition!      

4:00-8:00p Open Gym

For time: 15-12-9 Box Jump 24/18 T2B 5 rounds for time: 5 Deadlift 275/185 10 Burpee ——————————————————– 6:00p EVCF Running Club 2x(100,150,200) + 1×100 (all out) Jog back recoveries

For load: Hang Clean 5-4-3-2-1 Thruster (from back) 5-4-3-2-1 ——————————————————– 6:30p EVCF Weightlifting Club

For time: 50-40-30-20-10 KBS 53/35 Push-up _____________________________ 6:00p EVCF Running Club 6 (200m Sprint/200m Jog) Rest 3:00 100m Sprint

12:00p Rowing with Coach Jeremy Ford

6:00a Trail Run at South Mountain (carpool leaves EVCF at 5:30a) 12:00-4:00p EVCF Weightlifting Club / Open Gym

For load: Every 1:00 for 12:00 1 Power Clean 1 Hang Clean 1 Front Squat For load: Deadlift 5-5-5 Atlas Stones! ——————————————————– 2:30p Tweenz 3:30p Kidz

3:00-8:00p EVCF Weightlifting Club 6:00p EVCF Running Club 1000m warm up (200,400,800,400,200) 1000m cool down