September 2011

6:00a EVCF Running Club at The Corona del Sol Track 12:00-4:00p EVCF Weightlifting Club /Open Gym We are also adding a 10:00a CrossFit Class on Saturdays! The First workout will be… Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

For Load: Snatch 3-3-3-3-3 AMRAP 9:00 3 Bench Press 185/120 6 Deadlift 225/155 “We do not rise to the level of our expectations.  We fall to the level of our training.” ~Archilochus

6:00a EVCF Running Club 3:00-7:30p EVCF Weightlifting Club / Open Gym [youtube]N15VDc1KP4w[/youtube] “Keep away from people who try to belittle your ambitions.  Small people always do that, but the really great make you feel that you, too, can become great.” ~Mark Twain

5 rounds for time: 20 KB High Pulls 70/44 30 Push-ups 40 Sit-ups 50 Double Unders Rest 2:00 “We must all suffer from one of two pains; the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” ~Jim Rohn

AMRAP 20:00 400m Run Muscle-up *Your score is total number of Muscle-ups. [youtube]FKcnpJSAsbo[/youtube] “Endurance is patience concentrated.” ~Thomas Carlyle

Labor Day 10:00 is the only time we’ll be open Monday. Come in and max or work on skills. For load: Power Clean 1RM Push Press 1RM Back Squat 1RM “Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is

12:00 Rowing Class

6:00a EVCF Running Club at Corona del Sol Track 12:00-4:00p EVCF Weightlifting Club / Open Gym “Avoid self-pity, because you can be pitiful or powerful, but you can’t be both.”

“Fran” For time: 21-15-9 Thruster 95/65 Pull-up “A bad habit never disappears miraculously; it’s an undo-it-yourself project ~Abigail Van Buren