2011

There will be no EVCF Running Club or 10:00a CrossFit Class due to FGB6! 7:00a we will be meeting at EVCF to carpool to Core CrossFit for FGB6. 12:00-4:00 will be Open Gym / EVCF Weightlifting Club

“Lynne” 5 rounds for total reps: Bodyweight Bench Press Pull-ups *Rest 3:00-5:00 between rounds “The tougher the fight, the more important the mental attitude.” ~Michael Landon

6:00a EVCF Running Club 3:00-7:30 Open Gym / EVCF Weightlifting Club “It is far better to stand and face one’s share of evils, than to be ever fearing of what may happen” -Herodotus

For time: 30 Cal. Row 20 T2B 30 Wall Ball 20/14 20 Box Jump Burpees 24/18 30 KB High Pull 70/40 20 Push Press 135/75 30 Double Unders (unbroken) 20 KB Snatch (each arm) 35/26 30 Push-ups (hand release) “Get comfortable with being uncomfortable”

For load: Clean 5RM Push Press  5RM (from the back) Front Squat 5RM 3 rounds for total reps: Muscle-up Rest 2:00 “You get credit for what you finish, not what you start.”

3 rounds for time: 400m Run 100 Double Unders 500m Row Rest 1:00 Max Reps of Wall Ball 20/14 in 1:30   “The major problems in the world are the result of the difference between how nature works and the way people think.” ~ Gregory Bateson

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