2011

For Load: Clean 2RM Push Press(back) 2RM Front Squat 2RM Max Rep HSPU in 3:00 “Everything is easier said than done……except for talking….that’s about the same.” ~Michael Bann

“Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups The first anual Anvil Open was a great success.  Athletes from CF Magna, EVCF, The Anvil, CF Flagstaff, Bare Bone Barbell, CF Leiftime, CF BattleFit and CF Full Strength represented their gyms well.  The Anvil Open provided several lifters the opportunity to compete in their

12:00 Rowing

7:00a EVCF Running Club at Corona del Sol Track 10:00a Crossfit Workout at EVCF 10:00a Women Lift at The Anvil Open 12:00p Men Lift at The Anvil Open No Open Gym due to The Anvil Open CrossFit Wod: For time: 400m Run 50 Double Unders 50 Push-ups 40 Double Unders 40 Push-ups 30 Double Unders

For load: Power C&J  2-2-2-2-2 For time: 20 Squats 225/155 40 T2B 60 KBS 70/44 “Don’t judge each day by the harvest you reap, but by the seeds you plant.” ~Robert Louis Stevenson    

6:00a EVCF Running Club 3:00-7:00 Open Gym / EVCF Weightlifting Club

For time: 25 Weighted Pull-ups 25/10 25 HSPU 25 GHD Sit-ups 25 Box Jump Burpee 25 CTB Pull-ups 25 Ring Dips 25 T2B 25 Burpee (to plate) 25 Pull-ups 25 Push-ups 25 Sit-ups 25 Squats “Courage is what it takes to stand up and speak; courage is also what it takes to sit down and

For Load: Clean 3RM Push Press from back 3RM Front Squat 3RM 2 Muscle-up Ladders going up by 1’s “A gem cannot be polished without friction, nor a man perfected without trials.” ~Chinese Proverbs

For time: 1 Mile Run 50 Double Unders 50 Sit-ups 40 Double Unders 40 Sit-ups 30 Double Unders 30 Sit-ups 20 Double Unders 20 Sit-ups 10 Double Unders 10 Sit-ups Nothing in the world can take the place of Persistence.  Talent will not; nothing is more common than unsuccessful men with talent. Genius will not;

12:00 Rowing Class